Livin' The Dream: Recent Episodes
Damien
If you're looking to dive into topics on how to live a happier, healthier, more fit and long lifespan... then this podcast is for YOU! This podcast will offer master class topics on all things health, fitness and wellness. Along with bringing on experts in these fields to discuss in depth on how to help us live our own dream life through being healthy and active. There will also be mini episodes (MINISODES) that give you tips, advice, recommendations to focus on your physical activity and nutrition each week. We will offer 3 different episode types. Season 1 will be masterclass topic episodes where we do a deep dive into one specific topic which will be released every Sunday. Season 2 will be shorter MINI episodes, or as we like to call them… MINIsodes, which will be released every Friday. The goal is to listen to each MINIsode on Friday, Saturday or Sunday. So that you can follow along with the weekly challenges starting on Monday. Follow along with weekly focuses, and physical activity and nutrition tips and challenges. Once the week is over, you listen to the next MINIsode, and continue playing along with your team. And finally Season 3 will be reserved for when we bring on experts and interview them about their specific expertise. Join the Livin' the Dream team community and let's all learn and grow together.
“What if the missing piece to your energy, your clarity, your ability to show up in the world...
Wasn’t something you needed to do more of… but something you needed to do less of*?
Or maybe — nothing at all?
Today’s episode is about reclaiming the lost art of stillness.
Not rest with your phone in your hand.
Not rest with Netflix on in the background.
Not even rest with a podcast in your ear (I see you!).
I’m talking about pure, unapologetic stillness.
Because when you learn to do nothing, you unlock everything.”*
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
If you’ve ever caught yourself saying,
🧠 “But I’m tracking my calories! Why am I still not losing weight?!” …then this episode is going to save you months of frustration.
And here’s the deal:
It’s not always about the deficit — it’s about the data. And the problem?
The data you’re tracking may be dead wrong.
Let’s talk about the 5 sneaky nutrition mistakes that fly under the radar, sabotage your fat loss — and how to fix them today.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re doing something special. We’re rewinding the clock to one of the most powerful masterclass episodes I’ve ever recorded — and if you’re serious about losing fat, feeling better, and performing at your best, this one is a must‑listen.
You’ve probably heard “work harder” or “eat cleaner” a thousand times. But what if you’re already grinding in the gym, watching what you eat, and still not seeing results? What if the real secret sauce for fat loss isn’t another workout or another diet hack… but something you’re probably neglecting every single night?
That’s exactly what we’re diving into today. In this episode, we break down:
- Why lack of sleep sabotages your hormones, your hunger, and your ability to recover.
- How one simple change in your nightly routine can literally shift your body from storing fat to burning fat.
- The overlooked science shows that you can work out less and lose more if your sleep is dialed in.
This isn’t fluffy theory. It’s backed by real studies and real stories — and it’s exactly the kind of game‑changing info my clients use to unlock the progress they’ve been chasing.
So if you’ve ever wondered why you’re “doing everything right” but your results aren’t showing up… buckle up. This episode is going to reframe the way you think about fat loss forever.
Alright Dream Team — let’s hit play on this throwback masterclass: “The importance of SLEEP on Your Fat Loss Goals.”
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Welcome back to Part 4, the final chapter of our Sleep Like a Genius series.
Over the last three Wellness Wednesday episodes, we’ve explored how sleep is the foundation of your energy, your mood, your memory, your muscle, your metabolism, your hormones, and your healing.
But before we call it a night, we’ve got one more deep dive.
In this episode, we’re tackling the BIG questions:
- Should you be taking melatonin?
- What does sleep have to do with late-night cravings?
- Is there actually a fix for insomnia that doesn’t involve drugs?
- And how the COVID-19 pandemic permanently changed our sleep — some of it for the better, some of it for the worse.
Let’s break it all down.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
This episode is all about muscle.Because if there’s one thing I want you to know about building a stronger, healthier, longer-lasting body — it’s this:
💥 Muscle is the currency of longevity. 💥 Muscle is your armor against disease, injury, and aging. 💥 And muscle isn’t just earned in the gym… it’s earned through strategy, consistency, and recovery.
So whether your goal is aesthetics, strength, healthspan, or confidence in your own skin — these 10 tips will give you the blueprint.
Let’s get after it.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
**Discount Code: CoachD
Links:**
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, I want to hit you with something powerful.
Something you need to hear not once — but repeatedly — because your brain doesn’t believe what’s true…
It believes what you repeat.
Let’s talk about how to retrain your brain, reprogram your identity, and transform your life — all by learning how to speak to yourself on purpose.
*Apologies for the sound quality, microphone issues!⠀⠀⠀⠀⠀⠀⠀
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Life moves fast.
And sometimes, so does your mind.
The thoughts, the tasks, the noise — it all piles up.
You might not even realize how full your mental plate is until it starts to overflow.
If your mind feels like it’s running in a hundred directions...
If it’s loud, cluttered, chaotic...
If your thoughts are looping or jumping from tab to tab...
This is your moment to pause.
To step out of the mental traffic.
And to reset.
This episode will be your guided meditation - mind cleanse.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today’s episode is sparked by a post that’s been making waves online. It goes like this:
“If this was your weekly grocery list:
– 2 cartons of eggs
– 2–4 grass-fed steaks
– 2–3 lbs of ground beef
– 1 whole chicken and fish
– Vegetables of choice
– Avocados and berries
– 2 large Greek yogurts
You’d lose fat, gain muscle, and have zero food cravings.”
Sounds pretty good, right?
But is it really that simple? Could this be the secret we’ve all been missing? Or is this another one-size-fits-all oversimplification dressed up as nutrition advice?
Let’s break it down — with science, real-life application, and practical tips for anyone chasing fat loss, muscle gain, and long-term health.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we're rollin’ it back to one of the most important, eye-opening, and wildly misunderstood topics in all of health and fitness — your metabolism.
Now hold up — before you think, “Oh yeah, I’ve heard about that already…”
Let me ask you this:
Do you actually know what your metabolism is?
Or how to train it?
Or what it really means to speed it up?
Because most people don’t.
And that’s exactly why we’re digging this one out of the archives.
In this episode, we unpack what metabolism actually means — no fluff, no hype, just real science explained in a way that makes sense and actually applies to your life.
We talk about:
- Metabolic flexibility and how your body uses fuel
- Why metabolism isn’t just about burning calories — it’s about adapting
- How diet, exercise, and even alcohol affect your metabolic pathways
- And why most people are stuck in “traffic jams” on the metabolic freeway
If you’ve ever felt like your metabolism is broken… slow… or sabotaging your goals — this episode will completely reframe how you think about fat loss, energy, and nutrition.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we’re diving into Part 3 of our Sleep Like a Genius series — and this one is gonna blow your mind. Because we’re not just talking about sleep hygiene and blue light glasses — we’re going deeper.
We’re talking about:
- Why daylight savings time is basically a global sleep experiment gone wrong — and how it’s affecting your heart, brain, and even the stock market.
- How better sleep can supercharge your sex life — and how sex can boost your sleep in return.
- Whether naps are helpful… or harmful.
- And finally — the surprising health benefits of dreaming — creativity, emotional healing, and even problem-solving while you sleep.
Let’s get into it.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This episode might shake some foundations.
Because we’re diving into something almost no one talks about…
But it might be the single most misunderstood and misused variable in your training.
Rest.
That’s right.
Rest periods.
And no — I’m not talking about sleeping at night or taking a rest day.
I’m talking about those 30 seconds... 60 seconds... 2 minutes...
The space between your sets.
Most people I coach — whether in my group fitness classes or one-on-one — they think just because they’re lifting weights, they’re doing strength training. But that’s not how the body works.
You can be holding a barbell and still not be strength training.
What determines whether your training builds strength, muscle, endurance, or just gets you sweaty —
Isn’t the exercise. It’s the stimulus. And REST is a major part of that stimulus.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This episode might just change the way you see your body and your life forever.
We're diving into some powerful ideas from The Biology of Belief by Dr. Bruce Lipton — a groundbreaking book that blends cell biology, quantum physics, and the power of thought into a single message:
“You are not a victim of your genes. You are a creator of your biology.”
Let me ask you something right off the bat:
Have you ever felt like your body is working against you?
Like no matter how well you eat… how hard you train… how many green smoothies you drink… you still feel stuck — in your energy, in your weight, in your health?
Most people chalk that up to “bad genetics.”
They say things like:
“It runs in my family.”
“I’ve always been this way.”
“My body’s just broken.”
But what if I told you…
That’s not biology.
That’s a belief.
And it turns out, your beliefs might just be the most powerful health intervention you’ve never been taught to use.
Today’s episode is going to challenge everything you thought you knew about your body, your brain, and your so-called “destiny.”
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we slow it down to take care of the one thing that makes everything else possible… you.
Life is hectic. Maybe you've been running on fumes all week—stressed, overstimulated, burnt out, exhausted, or just feeling disconnected from your own body.
Well, today’s episode is a gift to your nervous system.
This will be a guided breath reset designed to calm your stress, boost your energy, and bring you back into balance—physically, mentally, emotionally.
You don’t need anything but yourself, your breath, and a few minutes of stillness.
This simple routine can literally shift your state—from anxious to grounded, scattered to focused, tired to present.
And if you listen to your podcasts on accelerated speed, now is the time to take it back to normal speed.
Let’s drop in.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re diving into three of the most misunderstood and controversial strategies in the nutrition world:
- Cheat Meals
- Refeeds
- Diet Breaks
We’re going to break down what each one really means — no fluff, no myths — just the real science and real-life applications.
We’ll explain how they work, what the research says, and how to know if you should be using them in your plan.
But most importantly, we’re going to show you how to use these tools strategically — not as excuses to overeat, but as part of a long-term sustainable nutrition strategy that works with your body instead of against it.
Let’s start with some definitions… because most people are confused right out of the gate.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we’re throwing it back to one of our most downloaded episodes — all about unconventional longevity practices that most people overlook.
We’re not just talking about working out and eating your veggies here — we’re diving into next-level strategies backed by emerging science and ancient wisdom that could help you live longer and feel better doing it.
In this episode, we explore:
- The surprising power of grounding and earthing — and how simply connecting your bare feet to the Earth can reduce inflammation and improve sleep.
- How light exposure, especially natural sunlight and red light therapy, can supercharge your cellular health and regulate your circadian rhythm.
- Why sauna and cold exposure aren’t just for elite athletes — they’re powerful tools for metabolic health and longevity.
- And why water — not just hydration, but the quality and structure of your water — matters more than you think.
If you're ready to think outside the box, challenge the mainstream health advice, and optimize your health span with tools that most people ignore… this one’s for you.
Let’s dive in.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Last week, we kicked off a powerful conversation on sleep: how it works, why it matters, and how caffeine, alcohol, and your daily habits can make or break your rest. But there’s more. A lot more.
Today, we’re picking up where we left off — diving deeper into how sleep connects to your long-term brain health, emotional balance, immune function, and your overall lifespan. This is your guide to the next level of “Sleep Like a Genius.”
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we’re diving into what I would argue is the #1 problem holding most people back from their health and fitness goals: inconsistency.
Let’s be real—everybody’s started a workout routine. The vast majority of people have tried some form of fitness. But sticking with it? That's where most people fall off. And here's the truth: a subpar workout done consistently will outperform an incredible workout done inconsistently—every single time.
Today, I’m giving you 10 behavior-based strategies—backed by science and field-tested with real clients—that will dramatically improve your consistency. So if you’ve ever struggled to stay on track, this episode’s for you. Let’s dive in.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode I want to give you a toolset that can change the way people experience you — in every room you walk into.
Let me ask you something:
Have you ever walked into a room and just… shrunk?
You didn’t say anything yet, but it already felt like you didn’t belong — like someone else owned the space?
Now flip it:
Have you ever watched someone walk in — not loud, not flashy — but the energy in the room just shifted? Like everyone turned toward them without even knowing why?
That’s not luck. That’s not charisma.
That’s frame control.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
If you’re winding down for the night, or you know your mind’s been racing lately…
this episode is your reset.
We call it: “The Sleep Switch.”
It’s a breath-based guided meditation to help you shift from the noise of the day… into the peace of deep rest.
Because sleep isn’t just a time to recharge.
It’s where your body heals, your brain rewires, and your dreams get built—literally and figuratively.
So if you’re listening to this while getting ready for bed, already in bed, or even on the couch—this is your time.
If you listen to your podcasts on accelerated speed, now is the time to bring it back to normal speed.
Let’s slow it down and turn the sleep switch ON.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Have you ever followed diet advice that everyone swore by, only to feel worse, gain weight, or wonder why it didn’t work for you?
In this episode, we’re exposing the top 5 WORST pieces of diet advice in history – the ones that have misled millions, damaged health, and still haunt the headlines.
From “throw out your egg yolks” to “eat margarine instead of butter,” these myths aren’t just outdated… they’re downright dangerous.
But here’s the truth: Food science is always evolving. What’s popular today might be proven wrong tomorrow.
So if you’re ready to stop falling for bad advice and start fueling your body in a way that actually works for you… stick with me.
Because by the end of this episode, you’ll have the clarity and confidence to make nutrition choices that fuel your goals and your dream life.
Let’s dive in.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re rewinding to a powerful episode that breaks down what it really takes to lose fat—and more importantly, keep it off.
This one’s called “The Four Pillars of Fat Loss,” and it strips away the gimmicks, shortcuts, and clickbait nonsense that dominate the health industry. Instead, we go deep on the real, evidence-based strategies that lead to sustainable, long-term results.
Whether you’re just getting started on your health journey or you've hit a plateau and feel stuck—this episode gives you the foundation you need to succeed.
Let’s throw it back to the truth that still holds strong today.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re kicking off a brand-new multi-part series on one of the most powerful—and most overlooked—tools for optimizing your health, your mindset, your performance, and your longevity: sleep.
Over the next few weeks, we’re diving deep into the science of sleep and what it actually does for your brain and body. We’ll break down the truth behind sleep stages, hormones, memory, metabolism, emotional health, and more. Think of this as your complete sleep blueprint—built from cutting-edge research, simplified so you can take action right away.
And in this first episode, we’re starting strong.
You’ll learn:
- What sleep really is and how REM and non-REM work in 90-minute cycles to recharge your body and brain
- Why waking up early could be robbing you of the most important type of sleep
- How caffeine and alcohol quietly sabotage your sleep—even if you don’t notice
- And how sleep boosts memory, creativity, and learning through overnight “replay” and file-transfer systems inside your brain
Whether you want to think clearer, train harder, feel better, or just stop waking up groggy—this episode is your starting line.
Let’s get into it.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re diving into three powerhouse topics straight from the mind of one of my favorite experts, Dr. Layne Norton, and backed by the legendary Dr. Brad Schoenfeld:
- How muscles actually grow
- Why short rest times might backfire on your gains
- How to use supersets the right way to balance efficiency with volume
This episode is for anyone who wants to get stronger, build real muscle, and maximize their time in the gym without spinning their wheels.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Let me ask you this: Where is your attention right now? Not five minutes ago. Not what it’s going to be later. Right now — where is it?
Because here’s the truth: What you pay attention to is your life. Your attention shapes your thoughts, your feelings, your connections, and ultimately, your reality.
Let’s dive into the science of attention, why it’s fragile, how it’s trainable, and how mastering it might be one of the most important life skills you can ever develop.
Resources:
Dr. Amishi Jha Book: Peak Mind
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This meditation is an energy cleanse — something you can return to whenever life feels heavy, your emotions feel cluttered, or your nervous system is overstimulated. This practice is here to help you release, reset, and come home to your own inner light.
This will be a guided meditation to help you release the tension, stress, and emotional weight you’ve been carrying all week long.
This one’s for you if you’ve been feeling:
- Drained by other people’s energy.
- Heavy from the noise of the world.
- Disconnected from yourself.
- Or just ready to shake off the week and start fresh.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this Fuel-Up Friday episode we’re diving into 10 incredible, evidence-backed foods that can help you lose body fat, keep your energy up, and fuel your health. And I’m not just listing them off. We’re going deep. I’m going to tell you why they work, how to eat them, and what to expect when you start making them part of your regular rotation.
Some of these you may already be eating. Others? Probably not. But by the end of this episode, you’ll know how to turn these 10 foods into daily fat-burning allies.
Let’s jump right into it.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
We’re diving into a question I get all the time as a coach, trainer, and someone who’s worked with thousands of people in pain:
"Should I stop doing this exercise if it hurts?"
We talk pain, movement, injuries, mindset, posture, programming, tendons, recovery—you name it. And most importantly, we challenge the way most people think about pain.
You’ll hear stories from my personal journey of healing from ruptured tendons, broken bones, and all kinds of setbacks.
You’ll also learn about the 7 fundamental human movements every single person should be able to do—and what to do if pain is keeping you from doing them.
This episode is about ownership.
About reclaiming your power and rebuilding confidence in your body, one rep at a time.
Because pain doesn’t mean you’re broken. It might actually be your body asking for your attention.
Pain is not the end of the story. It’s the beginning of your comeback.
So whether you’re a fitness newbie, a weekend warrior, or someone who’s been struggling with chronic pain for years—this episode is a must-listen.
Let’s roll it back to one of the most important conversations we’ve ever had on this show.
Here’s your Throwback Thursday:
“Should You Avoid Exercises If They Hurt? An Overview of Pain” — let’s dive in.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Can you actually speed up your metabolism?
Spoiler alert: not exactly — but don’t go anywhere. Because what you can do is way more powerful, way more interesting, and backed by real science that most people completely miss.
So let’s clear up the myths, break down what “metabolism” really is, and show you exactly what you can do to get your body burning more energy, feeling stronger, and becoming more resilient every day.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we’re tackling one of the most common and sneaky traps in fitness: overtraining.
It’s a buzzword you’ve probably heard, but do you actually know what it is, why it happens, and how to fix it?
If you’ve been grinding hard in the gym but feeling like you’re spinning your wheels — low energy, stalled progress, random aches, irritability, maybe even getting sick more often — you might be pushing past the point of progress and into the danger zone of overtraining.
But here’s the good news: overtraining isn’t a dead-end. It’s a yellow flag — and today, I’m giving you the exact playbook to recognize it, reverse it, and come back stronger.
Let’s dive in.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today’s episode is one of the most powerful mindset shifts you can make —
and it’s this:
👉 How you show up in the world matters.
This episode isn’t just about positive thinking — it’s about creating a ripple effect that changes how you experience your life, how others respond to you, and how you train your brain to scan for possibility instead of threat.
It’s about shifting from being stuck in a negative loop… to becoming the kind of person who magnetizes good energy and opportunity.
From the way you smile at a stranger to the way you speak to yourself in the mirror, you are shaping not just your day — but your destiny.
We’re unpacking the science, the mindset shifts, and the actionable tools to help you break out of negativity and step into the most powerful, authentic version of you.
And it’s backed by science.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re not here to talk about crushing a workout or diving into some health study… Today, we’re here to slow down. To reconnect. To reset.
Because self-care isn’t selfish. It’s a requirement for longevity. It’s how we fill our cups so we can pour into others.
For this episode we’re going to take 10 minutes to do something that science says can literally rewire your brain:
We’re going to breathe... and we’re going to practice gratitude.
Why this matters:
Gratitude has been shown to boost dopamine and serotonin—the feel-good chemicals in your brain. It reduces cortisol, improves sleep, strengthens relationships, and even boosts your immune system.
And when you combine it with slow, intentional breathing, you activate the parasympathetic nervous system — the calm, rest-and-repair side of your body. This shifts you out of stress mode and into a healing state.
So find a quiet place. Get comfortable. And let’s begin.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Let me ask you something:
👉 Have you ever crushed a healthy breakfast, nailed your workout, and still found yourself elbow-deep in a bag of chips by 3 PM?
👉 Or told yourself “No snacks tonight” only to be in a standoff with the pantry at 9:30?
👉 Or wondered why you’re hungry, even though you just ate?
You’re not broken. You’re human. And today, I’m going to show you why.
Because hunger isn’t just about food—it’s about your hormones, your habits, your environment, your sleep, and your subconscious patterns. It’s a whole system. And most people are unknowingly fueling the wrong one.
So today, I’m breaking down 12 science-backed habits—straight from Dr. Mark Hyman’s playbook—that will hack your hunger, curb your cravings, and help you take back control of your health and metabolism. These are the exact strategies I use myself and with clients to make fat loss easier, energy steadier, and choices simpler.
These habits aren’t extreme. They’re not a diet. They’re powerful levers—small shifts that move big outcomes.
And by the end of this episode, you’ll walk away with the clarity, confidence, and tools to stop being reactive with food and start becoming intentional—one bite, one breath, one decision at a time.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Every once in a while, I like to go back into the archives and bring forward an episode that I know can still change lives — because the truth is, the fundamentals don’t change. And today’s episode is one of those.
It’s called “How to Make Exercise a Habit,” and whether you’re just getting started on your fitness journey or trying to recommit, this episode is packed with actionable strategies, powerful mindset shifts, and a bit of science to help you make movement a consistent part of your life — not just something you do when motivation strikes.
So if you've been struggling with consistency, or you’re ready to level up your habits, you’re going to want to tune in and take notes. Let’s run it back — here’s one of my all-time favorite episodes: “How to Make Exercise a Habit.”Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re hitting a topic that is way more common than most people realize: the sneaky everyday habits that silently sabotage fat loss goals.
Because here's the thing — most people aren't falling short because of one major mistake. They're being held back by a dozen little ones. Things that feel normal, even healthy... but add up to frustration, confusion, and stalled progress.
So today’s episode is all about clarity. We’re going to break down 20 of the most common fat-loss roadblocks — one by one — and offer actionable tips to fix them. These aren’t judgmental. They’re real. They’re common. And once you see them, you can change them.
Let’s get into it.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re tackling a topic that most humans will face at some point in their life: Training with Pain.
Whether it’s chronic low back pain, a tight shoulder, cranky knees, or just that lingering ache that pops up every time you do squats or reach overhead — pain can be confusing, frustrating, even scary. But here’s the truth:
Pain is not a stop sign — it’s a signal.
Today’s episode is about helping you understand that pain is part of the process, not the end of it. We’ll talk about why pain doesn’t always mean damage, how to move through it safely, and how to use it as a tool for progress — not a reason to give up.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Citations & Research Links
-
Pain ≠ Damage / Pain Science
-
Lorimer Moseley & David Butler – Explain Pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6229402/
-
Central Sensitization & Fear of Movement (Kinesiophobia)
-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313105/
-
Exercise and Chronic Low Back Pain
-
American College of Physicians Guidelines:
https://www.acpjournals.org/doi/10.7326/M16-2367 -
Isometric Exercise for Pain Management
-
Rio et al., British Journal of Sports Medicine (2015)
https://bjsm.bmj.com/content/49/19/1277 -
Sedentary Behavior and Musculoskeletal Pain
-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234351/
This one’s gonna stretch your brain a bit, and I think you’re gonna love it. Today, we're diving into something that doesn’t get enough attention in the world of self-development: how lifelong learning unlocks one of the most underrated superpowers we all have — intuition.
Resources:
Sources referenced:
- Gary Klein – Recognition-Primed Decision Model (RPD)
Book: Sources of Power: How People Make Decisions Summary: https://en.wikipedia.org/wiki/Recognition-primed_decision -
Subconscious processing capacity: 11 million bits per second
- Nørretranders, Tor. The User Illusion: Cutting Consciousness Down to Size
-
50 bits per second (conscious awareness)
-
Kahneman, Daniel. Thinking, Fast and Slow (System 1 vs. System 2 Thinking)
-
Science of Intuition in Experts (Firefighters, Chess Masters, Surgeons)
-
Ericsson, K. Anders et al. The Role of Deliberate Practice in the Acquisition of Expert Performance
- https://journals.sagepub.com/doi/10.1111/j.1467-9280.1993.tb00533.x
-
Neuroscience Behind Pattern Recognition and Expertise
-
Gobet, F., & Simon, H. A. (1996). The roles of recognition processes and look-ahead search in time-constrained expert problem solving: Evidence from grand-master-level chess.
- https://psycnet.apa.org/record/1996-02626-001
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This is your masterclass on hypertrophy training — and how to use it to level up your body, your mind, and your future.
Here's what we're diving into:
- What hypertrophy is — explained clearly.
- How muscle growth really works (hint: hormesis and supercompensation).
- Why hypertrophy matters — real-life benefits that you’ll feel.
- The myth of "bulking up" and how body recomposition really happens.
- How to train smartly during this phase.
- How to maximize results outside the gym: nutrition, sleep, hydration, stress.
Let's dive deep. Let's build smart.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This is it. The final chapter of Make Change That Lasts, and it’s the most important one.
Why? Because this chapter completes the loop. We started this journey by talking about how our lives are shaped by invisible reliances—habits, thought patterns, and societal expectations we don’t even realize we depend on. We’ve worked through breaking free from the ones that hold us back, building resilience, and reclaiming our time, energy, and well-being. But here’s the thing—none of it matters if we don’t connect back to the people around us.
This final episode is about one of the biggest paradoxes in life: The more you give, the more you thrive. The stronger you become, the more you can support others—and that, in turn, lifts you even higher. This is the gift of reliance.
References:
“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This is a guided meditation for anyone who’s ever doubted themselves...
…for anyone who’s ever looked at the mountain ahead and thought, "Who am I to do this?"
Whether you're launching a new business, committing to your health, starting something creative, or just trying to live a better life — imposter syndrome can creep in and make us feel like we’re not enough.
But let me tell you something up front:
If someone else has done it, it means it’s possible.
And if it’s possible — then why not you?
Let’s take some time to quiet the noise, reconnect to your truth, and come back to that part of you that knows you’re ready. You’re worthy. You’re capable.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re diving into one of the most misunderstood, wrongly demonized, and yet most important pieces of your nutrition strategy: PROTEIN.
We’re going deep into:
- Why so many people still believe protein is dangerous — especially for your kidneys
- Where these outdated beliefs came from
- The role of protein in muscle gain, fat loss, aging, and long-term health
- Why the RDA is setting you up for failure
- What YOU can do today to get the benefits of a high-protein lifestyle
Resources:
-
High-Protein Diets and Kidney Function in Healthy Adults:
-
Study: A Systematic Review of Renal Health in Healthy Individuals Consuming High Protein DietsFindings: This review analyzed multiple randomized controlled trials and found that increased protein intake led to higher glomerular filtration rates (GFR), all within normal kidney function ranges. The data suggest that higher protein consumption does not adversely affect kidney health in healthy adults.
-
Study: Effect of a High-Protein Diet on Kidney Function in Healthy Adults: Results from the OmniHeart TrialFindings: This study concluded that a healthy diet rich in protein increased estimated GFR. However, it noted that the long-term effects of high-protein diets on kidney health remain uncertain.
-
Protein Intake and Sarcopenia (Muscle Loss) in Older Adults:
-
Study: Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-AnalysisFindings: The meta-analysis indicated that older adults with sarcopenia consumed significantly less protein than their non-sarcopenic peers, suggesting that inadequate protein intake may be associated with muscle loss in the elderly.
- Study: Role of Dietary Protein in the Sarcopenia of AgingFindings: The study suggests that moderately increasing daily protein intake beyond 0.8 g/kg/day may enhance muscle protein anabolism, potentially mitigating age-related muscle loss.
Protein & Kidney Health in Healthy Individuals
- Systematic Review: High Protein Diets & Renal Function
Conclusion: No negative effects on kidney function in healthy adults.🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054213/ - OmniHeart Trial: Protein Intake & GFR
Conclusion: Increased protein intake raised GFR but remained within healthy ranges.🔗 https://www.sciencedirect.com/science/article/abs/pii/S0272638612013935
Protein for Muscle Health & Aging (Sarcopenia)
- Meta-Analysis: Protein Intake & Sarcopenia in Older Adults
Conclusion: Older adults with sarcopenia consumed less protein than those without.🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9320473/ - Role of Protein in Aging Muscle Loss (American Journal of Medicine)
Conclusion: Intake above the RDA (0.8g/kg/day) is likely beneficial for older adults.🔗 https://www.sciencedirect.com/science/article/pii/S0002916523236655
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s Throwback Thursday, we’re reaching into the vault to revisit one of the most downloaded, most talked about, most mind-blowing episodes we've ever dropped… and if you're new here, trust me — be prepared, you might have some of your core beliefs challenged.
💥 We’re going deep on why steady state cardio might actually be holding you back from your fat loss goals. I know, I know… that treadmill time or long-distance run might feel productive — but what if I told you it could be sabotaging your results?
In this episode, I break down:
- The common myths around cardio for fat loss,
- The science behind how your body actually adapts to different types of training,
- Why resistance training and NEAT (non-exercise activity thermogenesis) might be the secret weapons you’re missing,
- And what you should be focusing on instead to finally start burning that stubborn body fat.
I also get real about why the “fat burning zone” is essentially a total myth, how your body is an adaptation machine, and the truth about HIIT, weight training, and building a plan that actually works with your lifestyle — not against it.
🔥 Whether you’re a seasoned listener or just finding the podcast, this is one of those episodes that hits different — and I wanted to bring it back because the principles still hold true today. And honestly? This might be the reminder you didn’t know you needed.
So buckle up, get ready to challenge some old beliefs, and lean in — because this one just might change the way you train forever.
Let’s roll the tape…
Resources:
Original Episode:
https://open.spotify.com/episode/5K7rzOAKvYQDHoa2g9Xokh?si=dXs0L5pSSR2IcaLvq13imQ
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re tackling a BIG topic that I know so many of you care about: how to actually get lean — and more importantly, how to stay lean.
Because here’s the reality: for every 10 people who try to get lean, only 2 succeed. But get this — only 1 keeps it off for good. And I’m here to help you be that ONE.
This episode is not about gimmicks. It’s not about hacks. It’s not about crash diets or magic supplements. It’s about building a lifestyle — through 5 simple, powerful, sustainable habits.
These are habits that have worked for me, for my clients, for athletes, and for people just like you. And by the end of this episode, you’ll know how to apply each one to your own life — without burning out, starving yourself, or spending hours on the treadmill.
Let’s dive in.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
If your neck is stiff, your shoulders are tight, or reaching overhead feels more like a challenge than it should — then today’s episode is exactly what you need.
We are going to talk about Shoulder Health, Postural Hygiene, and Upper Body Mobility Matter More Than You Think
Let’s get into it.
Resources:
SHOULDER CLINIC PDF (Follow along videos, and 5 minute daily routine)
https://coachdamienevans.gumroad.com/l/shouldermobility
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re diving into a topic that’s at the core of living a fulfilled and resilient life: the art and science of doing hard things.
We’ll explore why stepping outside your comfort zone is essential for a happier, healthier, more fit, and longer lifespan. We’ll tie in Andrew Huberman’s research on the anterior midcingulate cortex (aMCC), which he calls the "willpower muscle." We’ll also unpack Michael Easter’s concept of "comfort creep" from The Comfort Crisis, and why modern convenience is holding us back. Lastly, I’ll give you actionable strategies to start embracing discomfort today.
So, buckle up and let’s dive into why doing hard things isn’t just worth it—it’s necessary.
Resources:
Huberman Lab Podcast w/ Professor Andrew Huberman
The Comfort Crisis by Michael Easter
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re diving into Chapter 8 of Make Change That Last, by Dr. Rangan Chatterjee
"How are you?"When was the last time someone asked you that?
And when was the last time you answered:
"Oh, I’ve just been so busy."or
"Nonstop, man. Just grinding, trying to get everything done."
Sound familiar?
We live in a world where busyness is the default.
We’re taught that if we’re not constantly working, rushing, producing… we’re somehow falling behind.
But let me challenge you on this:
👉 Being busy is NOT the same as being productive.
👉 Being busy is NOT the same as being successful.
👉 Being busy is NOT the same as living a fulfilling life.
So today, we’re going to talk about how to break free from the "busyness trap" and reclaim your time—so you can actually live, breathe, and thrive.
References:
“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
We all have moments from our past that have shaped us—some good, some painful. But when we let those experiences define us, when we hold on to resentment, regret, or shame, we chain ourselves to something that no longer serves us. And the reality is, holding onto the past can literally make us sick.
This isn’t about blame. It’s about awareness. It’s about realizing that our emotional health is deeply connected to our physical health—and if we want to thrive, we have to let go of what’s holding us back.
References:
“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Let me ask you something—have you ever felt like you’re making progress in life, only to suddenly hit a setback and think, What the hell? I thought I was on the right path! Why is this happening to me?
Maybe you’ve been training consistently, eating well, and then—boom—you get sick, or injured. Maybe you’ve been saving money and budgeting, then suddenly your car breaks down and eats up your emergency fund. Maybe your relationship has been smooth sailing, then out of nowhere, an argument shakes your confidence.
We all experience this, and yet we constantly act shocked when things don’t go our way. Why? Because most of us have been conditioned to believe that progress should be linear. That once we start improving in an area of life, it should be like stepping onto an escalator that smoothly takes us upward. We expect steady gains, predictable progress, and minimal resistance.
But the truth? Life does not work that way.
Progress is nonlinear. And if you don’t learn to expect adversity, to factor in setbacks, you’re setting yourself up for stress, frustration, and failure.
This chapter dives into why we must stop expecting smooth sailing and instead build resilience for the inevitable ups and downs. Because adversity isn’t the problem—your reaction to it is.
References:
“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re diving into Chapter 5 of Make Change That Last, by Dr. Rangan Chatterjee
We live in an age where everyone has an opinion, and with social media, those opinions are louder than ever. But what happens when someone disagrees with you? Do you get angry, defensive, and frustrated? If so, you might be relying too much on being right. And this reliance is holding you back more than you think.
Today, we’re breaking down why taking offense is a choice, why our brains crave validation, and how letting go of the need to be right will make you calmer, healthier, and more in control. This is one of the most powerful mindset shifts you can make—not just for your own well-being, but for your relationships, career, and overall happiness.
References:
“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Let me ask you something—how much of your day is actually uncomfortable?
Not inconvenient. Not slightly annoying. Truly, physically or mentally uncomfortable.
For most people, the answer is almost never.
We live in a world that worships comfort. Everything is designed to make life easier, smoother, more convenient.
- Hungry? Food delivery to your door.
- Tired? Temperature-controlled beds.
- Bored? Infinite entertainment, 24/7.
It’s tempting to believe that comfort equals happiness. That the easier life gets, the better we feel. But that’s a lie.
In reality, comfort is making us weaker.
- We are getting physically softer. Chronic diseases like diabetes, obesity, and heart disease are skyrocketing because we move less than ever.
- We are getting mentally softer. The slightest inconvenience—slow WiFi, a late Uber, a text left on read—sends us into stress spirals.
- We are getting emotionally softer. When life throws challenges at us, we break down instead of rising up.
We have lost our edge.
But here’s the thing—discomfort is not the enemy.
Discomfort is how we grow.
And if we want to thrive in life, we need to stop avoiding discomfort and start seeking it out.
That’s exactly what this chapter is about.
References:
“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re tackling something that holds so many people back from living authentically—the need to be liked.
If you’ve ever:
✅ Said “yes” when you really wanted to say “no”
✅ Avoided conflict just to keep the peace
✅ Felt like you had to shrink yourself to fit in
Then this episode is going to hit home.
In Chapter 3 of Make Change That Lasts, Dr. Chatterjee shares his own struggles with people-pleasing and how breaking free from the need for validation changed his life. And today, we’re diving into why relying on the approval of others is keeping you stuck—and how to finally set healthy boundaries that serve you.
Let’s get into it.
References:
“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
If you’ve ever put someone on a pedestal, compared yourself to a “perfect” role model, or felt like you’ll never measure up—this episode is for you.
Today, we’re diving into Chapter 2 of Make Changes That Last, where Dr. Rangan Chatterjee challenges one of the biggest obstacles to personal growth: the myth of the hero.
We all have heroes—celebrities, athletes, influencers, even people in our own lives. But what if idolizing them is actually holding us back? What if constantly comparing ourselves to someone else is the very thing preventing us from thriving?
Let’s get into it.
(Recap of Chapter 2 from Make Change Last by Dr. Rangan Chatterjee)
References:
“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re kicking off our recap of the book Make Change That Lasts by Dr. Rangan Chatterjee—one of the best guides out there for making real, lasting change in your life. I loved this book so much that I went through it twice and now I’m going to help imprint and solidify what I have learned from reading it, by summarizing my take-aways with you.
Jay Shetty called this book, Dr. Chatterjee’s most insightful, inspiring and transformative book yet. Which is saying a lot because I really enjoyed all of the books I’ve read of his so far, and I have learned a ton from them. This book is packed with powerful lessons, and Chapter 1 lays the foundation with a message we all need to hear: Stop outsourcing your well-being. Start listening to your own body.
If you've ever felt overwhelmed by conflicting advice… stuck in habits that don't serve you… or unsure how to truly tune into what your body needs, this episode is for you. Let’s get into it.
References:
“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
When you connect deeply to your "why," it creates a sense of purpose that fuels your actions. It becomes your internal compass, guiding you toward your goals even when the road feels tough. A strong "why" can turn obstacles into opportunities, setbacks into lessons, and routines into rituals that support your dream life.
This meditation is designed to help you strengthen your motivation.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re tackling a topic that’s been a source of confusion, fear, and misinformation for decades: cholesterol. I know many of you have heard your doctor say, “Your cholesterol is too high” or “Avoid eggs and fatty foods,” and suddenly, you’re terrified of every bite of breakfast. But here’s the deal—cholesterol is way more nuanced than “good vs. bad” or “eat this, avoid that.”
Today, we’re breaking it all down so you can ditch the fear and take back control. My goal is simple: to help you understand what cholesterol really is, how it works, and what you can do to optimize your levels and, ultimately, your long-term health. By the end of this episode, you’ll feel empowered to make decisions that support your longevity—no more guesswork, no more stress. Let’s dive in!
I misspoke when I said scleroderma. What I meant was atherosclerosis. Thanks for tuning in!⠀⠀⠀⠀⠀
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This episodes might be from the past, but the lessons still hit hard today. Whether it’s a mindset shift, a fitness tip, or a nutrition hack, this throwback is here to remind you just how far you’ve come—and how much further you can go.
We're diving back into one of our most popular and eye-opening episodes:
Why Am I Gaining Weight While Working Out?
This topic resonated with so many of you because let’s be real—there’s nothing more frustrating than putting in the work, sweating it out at the gym, and then stepping on the scale only to see that number go up instead of down. But here’s the thing—weight gain isn’t always a bad thing, and in today’s throwback, I break down exactly why this happens.
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
As we head into a new year, many of us are thinking about health goals—whether it’s eating better, exercising more, or simply feeling more energized. Today, we’re diving into the power of small, consistent changes, inspired by James Clear’s groundbreaking book Atomic Habits. These principles have transformed lives by showing how tiny adjustments can compound into massive results.
In this episode, we’ll explore the four laws of behavior change outlined in Atomic Habits and apply them to practical health strategies you can use today. We’ll also discuss common pitfalls to avoid, share inspiring success stories in detail, and leave you with a tangible challenge to kickstart your journey. Let’s take the guesswork out of building a healthier, happier life!
References:
James Clear Book: Atomic Habits
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re diving into the critical connection between exercise and metabolic health. Exercise isn’t just about looking good or feeling strong—it’s one of the most powerful tools you have to optimize your health, extend your lifespan, and protect against chronic disease.
In this episode, we’ll break down how exercise impacts your metabolism, how it improves key markers of metabolic health, and what specific strategies you can use to unlock its full potential. Don’t worry if some of this sounds technical; I’ll break it down into simple, actionable steps so you can apply what you learn today. Plus, I’ll share real-life examples, address common barriers, and give you a challenge to kickstart your journey.
Let’s get started!
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
The topic of this episode? The phrase I hear all too often: “I don’t have time.” Whether it’s for fitness, eating better, nurturing relationships, pursuing hobbies, or just having fun, this is one of the biggest challenges I see people facing.
Let me say this up front—I get it. Life is BUSY. Between work, family, social commitments, and everything else, it can feel like there’s just no room left. But here’s the thing: time isn’t something we find; it’s something we make. And today, I want to help you take back control of your schedule, align your priorities with your goals, and become the CEO of your own health and life.
By the end of this episode, you’ll have actionable strategies to not only make time for what’s important but to make it work for your unique lifestyle. Let’s dive in!
Resources:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we will be exploring the importance of disconnecting, to connect with what matters.
So to get started, I’d like you to find a nice quiet spot, preferably away from any people, where you can sit still without any distractions.
When you're ready, let's begin!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re cracking open one of the most controversial topics in nutrition: eggs. Few foods have been as persecuted—and later vindicated—as the humble egg. Is it a villain raising your cholesterol and harming your heart, or is it a nutritional powerhouse?
We’ve all heard the extremes: "Eggs will kill you!" and "Eat as many as you want!" But what does science actually say? If you’re confused about eggs, you’re not alone. By the end of this episode, you’ll know the truth, the myths, and how to make eggs work for you—or not—in your diet.
Few foods have been as misunderstood as the humble egg. Are they villains, heroes, or something in between? The truth is more nuanced than the headlines would have you believe. Eggs have been accused of raising cholesterol, celebrated as brain food, and everything in between. But what does the science really say? And how can you make eggs—or not—work for your health goals? So, let’s peel back the layers, crack some misconceptions, and get to the yolk of the matter!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re doing something special—it’s Throwback Thursday! On this episode, we’re diving back into the archives to revisit one of my favorite past episodes that’s just as relevant today as when it first aired.
This episode tackles a common misconception that can derail even the most dedicated fitness enthusiasts: Why soreness and sweating are NOT indicators of a good workout.
If you’ve ever left the gym measuring your success by how drenched you were or how sore you felt the next day, this episode is here to shift your mindset. We’ll explore what really makes a workout effective, how to train with purpose, and how to align your efforts with your goals—whether it’s fat loss, muscle building, or improving your quality of life.
Even though this is a throwback, the insights, science, and actionable takeaways are timeless. So sit back, soak it all in, and let’s redefine what it means to crush a workout.
Alright, Dream Team, let’s get into it!
This episode is all about something that impacts every single one of us—our internal clocks.
Let me paint a picture for you. It’s early November, daylight saving time just ended, and suddenly the sun is setting earlier, your energy feels off, and sleep feels harder to come by. Sound familiar?
Or maybe you’ve been traveling, crossing multiple time zones, and jet lag hits you like a ton of bricks. You’re tired when you should be awake and wired when you should be asleep. What gives?
Today, we’re talking about how to reset your circadian clock, adapt to daylight saving changes, and even conquer jet lag like a pro. By the end of this episode, you’ll have actionable strategies to master your internal clock, improve your sleep, and feel more energized than ever before.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This episode might just blow your mind—and your excuses—right out of the water.
Let me ask you this: What if I told you there’s something you can do every single day to accelerate fat loss, prevent major chronic diseases, and boost your mental and physical health? And no, I’m not talking about hitting the gym or popping some miracle supplement.
This simple yet powerful habit is walking. That’s right—walking. Today, we’ll dive deep into why walking is so much more than just getting from point A to point B. By the end of this episode, you’ll know how to unlock the full potential of this underrated habit and stack it with other benefits for your mind, body, and spirit.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re diving into a mindset shift that could change the way you approach every decision, every challenge, and every step toward your goals.
'Nothing is a Sacrifice with a Big Enough Why.'
Let me tell you right now—if you’ve ever felt like making healthy choices or sticking to your routines is too hard, this episode is for you. I’m here to help you see that what you think are sacrifices are actually investments. By the end of today’s episode, you’ll have actionable strategies to flip the script and find your big WHY.
**References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd**
Caldera Lab Skin Care
www.calderalab.com
**Discount Code: CoachD
Links:**
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
It's no secret that stress and anxiety is a natural part of life.
We all experience it to varying degrees and at various times.
and remembering that even though stress and anxiety are often used interchangeably
they aren't exactly one in the same
Stress is your body's response to a specific external pressure or challenge, like a deadline or an argument. It’s usually tied to a clear cause and can motivate action.
Anxiety is an ongoing feeling of fear or worry that may not have a clear cause. It often lingers even when there’s no immediate threat and can feel overwhelming or out of proportion.
In short: stress is a reaction to something external, while anxiety is an internal feeling that persists even without a clear trigger
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re diving into a topic that I know confuses a lot of people: Are you eating wrong for your goals? More specifically, let’s tackle the age-old question—what’s the difference between eating for performance versus eating for aesthetics?
Let’s talk about how your nutrition and training style change when you’re focusing on performance vs. aesthetics.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re diving into a topic that I know so many of you have been asking about—how to lose fat and keep it off. You’ve probably set a goal at some point to lose a few pounds, maybe at the start of this year, or perhaps it's something you’ve struggled with for a long time.
But here’s the thing: if you follow fitness content at all, you’ve probably heard that most diets fail in the long run. And that’s not just a random claim—it’s backed by some pretty staggering research.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we're talking about something that can drastically improve your odds of success—hiring a personal trainer. Whether your goal is to lose body fat, build muscle, improve your health, or just feel better overall, hiring a great trainer might be the best investment you could make in yourself.
In this episode, we’re covering five key reasons why most people should seriously consider hiring a personal trainer. And trust me, if you’re listening to this and have ever felt frustrated by your progress or hit a plateau, this episode is for you!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
At this very second, you are on a narrow ledge between life and death. You probably don’t feel it, but there’s an incredible amount of activity going on inside you—and this activity can never stop.
Picture yourself as a Slinky falling down an escalator moving upwards. The falling part represents the self-replicating processes of your cells. The escalator represents the laws of physics driving you forward. To be alive is to be in motion but never arriving anywhere. If you reach the top of the escalator, there’s no more falling possible, and you are dead forever.
Somewhat unsettlingly, the universe wants you to reach the top. How do you avoid that? And more importantly, why are you alive? Why do we fight this uphill battle every second of our lives?
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Welcome. In this self-care Saturday episode, we’ll be taking some time to focus on stress management through a 10-minute guided meditation.
Whether you’ve had a stressful week or just want to take a moment to unwind, this meditation is here to help you relax, reconnect with your body, and let go of some of that tension that you may be experiencing. .
If you're ready, let's begin.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we’re jumping into one of the hottest debates in nutrition: Is meat really bad for you? There’s a lot of noise out there—some of it emotional, some of it scientific. Whether you’re a devoted carnivore or considering reducing your meat intake, I want you to leave today’s episode with the facts, some surprising perspectives, and actionable insights you can use to fuel your fitness and wellness journey.
I’m not here to tell you what to believe—I’m here to lay it all out and let you make the best choice for you. And yes, I’ll address the counterarguments because this isn’t just about my opinion—it’s about the science, ethics, and health outcomes. So let’s dive in!
References:
The Sacred Cow: Authors, Diana Rogers and Robb Wolf
Dr. Layne Norton: Game Changers Debunked!
https://youtu.be/R6Ju_HdWB0Y?si=QTVmPGuHY64dizLT
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are talking about how to change your life, one tiny step at a time, and why change is hard. Whether you're looking to improve your fitness, get healthier, or make small but meaningful changes to your everyday life, today's episode is going to show you how small actions can lead to big results.
If you’re like most people, there’s a gap between the person you are today and the person you want to be. You might have big goals like working out regularly, eating healthier, or starting that project you’ve been putting off. But it often feels like to achieve those goals, you need to become a different person—someone with more discipline, consistency, and willpower.
But here’s the thing: change is hard, and that’s not your fault. Today, we’re going to break down why that is and, more importantly, how you can make change easier.
References:
“How to make exercise a habit.”
https://open.spotify.com/episode/2UP3GchXJwpqa5K5X8rndq?si=RkKOlBUNRzKEOTdiRVC4tQ
“Habits to lose body fat, and keep it off.”
https://open.spotify.com/episode/6cda0EfgXijhrqE1KpiIn2?si=8jzrpMRnSJ-YhIplGcE77Q
“Build or break habits using science-based tools.”
https://open.spotify.com/episode/7pKfTyMPn6aaqtDex42vue?si=cjp3lV_dSmm4Mci6RlQm5Q
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This topic is one that might challenge how you think about exercise, especially when it comes to fat loss. I like to call it “The Workout Paradox.” It’s going to flip the script on what most of us have been taught about exercise and weight loss.
We’re going to dive into why working out might not be the fat-burning magic bullet you’ve been led to believe and explore how exercise plays a much bigger role in your health journey than just burning calories. Today’s episode will help you rethink how exercise fits into your long-term health, fitness, and wellness goals, and why the quality of your life matters just as much—if not more—than the numbers on the scale.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, I’m going to share with you something that has had a massive impact on my own life and productivity—lessons I’ve learned over the last four years. These practices aren’t just about getting more done, they’re about doing it with purpose, staying aligned with your wellness goals, and living a balanced life. Whether you're striving for better health, fitness, or a more mindful lifestyle, these productivity strategies can help you get there.
So let’s get into it—4 years of learning boiled down into powerful productivity practices.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
We dive into this final chapter, which addresses one of the most crucial aspects of Good Energy: Fearlessness.
Humans are hardwired to experience fear, anxiety, sadness, and judgment—emotions that have historically served as survival mechanisms. These feelings were essential when threats were immediate and tangible, like natural disasters, wild animals, or enemy invasions. But in today's world, the nature of threats has drastically changed. With the rise of technology, we're now exposed to the fears and traumas of millions, if not billions, of people across the globe, all at once, through the screens we hold in our hands.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
In this chapter, we’re diving into how modern life has disconnected us from the natural rhythms and environments that our bodies were designed to thrive in, leading to what’s been coined as "Bad Energy." We’re talking about the impact of excessive sitting, temperature-controlled environments, and the toxic load we’re all dealing with in today’s world.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Modern life often pulls us away from our natural schedules, disrupting our circadian rhythms, which are crucial for our overall health.
Our modern, technology-driven culture has severely distorted our natural schedules. We no longer sleep or eat at times that align with how our cells are biologically programmed to thrive. This disconnection from our natural rhythms contributes significantly to what we can call "Bad Energy."
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Are you struggling to get a good night's sleep? You're not alone. Sleep is crucial for our overall health, but sometimes it's hard to unwind and drift off. That's why, on this week's Self-Care Saturday episode of the "Livin' the Dream Podcast," I'm sharing a powerful Yoga Nidra sleep meditation designed to help you relax deeply and fall into a peaceful, restorative sleep.
For over five years, I've been practicing Yoga Nidra, and it's transformed my sleep quality and overall well-being. Now, I want to share its incredible benefits with you.
In this episode, I'll guide you through a soothing meditation, starting with a calming body scan, breath awareness techniques, and visualizations to help you let go of the day's stress and prepare for a restful night.
Imagine feeling completely relaxed, your mind quiet, and your body ready for deep, restorative sleep. Sounds amazing, right?
So, find a comfortable spot to lie down, turn on this episode, and let me guide you into a state of deep relaxation and peace.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we're diving into the world of popular diets. We'll uncover the science behind them, explore their benefits and drawbacks, and help you understand which might be the best fit for your health and wellness goals. So, grab your pen and paper, and let's get started!
The human body is an incredibly adaptive system. When placed in a caloric deficit, it initially loses weight, but this progress eventually stalls. Evolution has designed our bodies to survive on less energy when necessary, leading to adaptations like reduced thyroid function, decreased non-exercise activity (NEAT), and lowering energy for training. This means that what was once a caloric deficit now becomes the new baseline.
To achieve long-term success in weight management, we need a dynamic approach to setting caloric deficits. In this episode, we'll cover strategies for periodization, exploring both microcycles and macrocycles, and how to arrange macronutrients to support health and body composition outcomes.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Have you ever wondered why kids seem unfazed by cold weather, running around in shorts while adults are bundled up in layers? Today, we’re unraveling this mystery and diving into the science behind why kids don’t get as cold as adults do.
In this episode, we’ll explore the fascinating role of brown fat, the powerhouse that keeps kids warm and resilient against the cold. We’ll uncover why babies are born with an abundance of this special fat, why it peaks during the teenage years, and how it dwindles as we age. We’ll also delve into the latest research on how adults can boost their brown fat and its surprising benefits beyond just staying warm.
So, if you're curious about the secrets behind your child's seemingly endless warmth or looking for ways to harness the power of brown fat for your own health, stay tuned. This episode is packed with insights that will not only enlighten you but might just change the way you think about staying warm. Let’s dive into the cool world of brown fat and discover why kids don’t get as cold as adults do.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we're diving into the world of fitness myths and truths. Today, we're tackling nine topics to uncover what's overrated and what's underrated in the pursuit of a healthier, fitter you.
OVERRATED VS. UNDERRATED
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we’re diving into the wisdom of our incredible listeners who shared their top rules for life. After I released the two part episode on my top 10 rules for life, I had a bunch of you send me yours. I took the general ideas of the ones that were similar and I put them into 10 rules that you all live your lives by. These rules are not just principles—they’re guiding lights that can lead us to live happier, healthier, and more fulfilling lives. Let’s explore each one with heartfelt summaries, how they relate to our journey in health, fitness, and wellness, and practical ways to implement them starting today.
10 RULES OF LIFE
-
Be present. The now is the only moment you have. Don't ruin it by dwelling on the past or worrying about the future.
-
Give it time. Things are quietly unfolding, even if you can't see it yet. Time heals everything.
-
Be grateful. The more blessings you count, the more blessings will flow in.
-
Exude kindness. You never know what others are going through. Choose to spread more love.
-
Let it go. By releasing what no longer serves you, you create space for what will.
-
Don't compare. The only person you should try to out-do is the previous versions of yourself.
-
Take responsibility. Only you are in charge of your happiness. The outcome of your life is based on your own thoughts, decisions and actions.
-
Embrace change. See it as an opportunity for growth and transformation. Nothing changes if nothing changes.
-
Cultivate resilience. When things go downhill, choose to bounce forward instead of staying stuck.
-
See the light. There is always something to smile or laugh about. Choose to see the good in every situation.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Today, we're diving into a critical chapter about how to create meals that fuel Good Energy. This chapter begins with a startling revelation about the state of nutrition education in medical schools and the influence of food companies on nutritional research and guidelines.
Good Energy Foods:
- Micronutrients and Antioxidants
- These tiny but mighty components are essential for various cellular functions, including protecting against oxidative stress and supporting immune health.
- Top sources: leafy greens, berries, nuts, seeds, and colorful vegetables.
- Omega-3 Fatty Acids
- Omega-3s are crucial for reducing inflammation and supporting heart and brain health.
- Top sources: fatty fish (like salmon and sardines), chia seeds, flaxseeds, and walnuts.
- Fiber
- Fiber is essential for gut health, stabilizing blood sugar levels, and supporting healthy digestion.
- Top sources: chia seeds, flaxseeds, beans, lentils, and a variety of vegetables and fruits.
- Fermented Foods
- These foods support a healthy gut microbiome, which is vital for digestion, immunity, and mental health.
- Top sources: sauerkraut, kimchi, yogurt, kefir, and fermented vegetables.
- Protein
- Protein is necessary for muscle repair, growth, and maintaining metabolic health.
- Top sources: lean meats, fish, eggs, dairy products, beans, lentils, and nuts.
Bad Energy Foods:
- Refined Added Sugar
- Refined sugars contribute to insulin resistance, obesity, and various chronic diseases.
- Avoid foods and drinks with high-fructose corn syrup, cane sugar, and other added sugars.
- Refined Industrial Vegetable and Seed Oils
- These oils are high in omega-6 fatty acids, which can promote inflammation.
- Avoid canola oil, soybean oil, sunflower oil, and other refined seed oils. Opt for healthier fats like olive oil, avocado oil, and coconut oil.
- Refined Grains
- Refined grains lack fiber and essential nutrients, leading to rapid spikes in blood sugar and poor metabolic health.
- Avoid white bread, pasta, and other products made from refined flour. Instead, choose alternatives like nut flours, cauliflower rice, and spiralized vegetables.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means. In this episode, we're diving into a crucial chapter that hits home for many of us: the principles of Good Energy eating.
Recap: The Six Principles of Good Energy Eating
- Food Determines the Structure of Our Cells and Microbiome
- Eating Is the Process of Matching Cellular Needs with Oral Inputs
- Food Is How You Communicate with Your Cells
- Extreme Food Cravings Are Feedback from Your Cells That You're Giving Mixed Messages
- Ignore Diet Philosophies and Focus on Unprocessed Food
- Find Awe in Food
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Recap: Recommended Ranges
Here are the optimal ranges for key metabolic blood tests. Falling outside these ranges indicates potential dysfunction:
- Triglycerides: Less than 80 mg/dL
- HDL: 50 to 90 mg/dL
- Fasting Glucose: 70 to 85 mg/dL
- Blood Pressure: Less than 120 systolic and less than 80 diastolic mmHg
- Waist Circumference:
- <80 cm (31.5 inches) for women and <90 cm (35 inches) for men (South Asian, Chinese, Japanese, and South and Central Americans)
- <80 cm (31.5 inches) for women and <94 cm (37 inches) for men (European, Sub-Saharan African, Middle Eastern, and Eastern Mediterranean)
- Triglyceride-to-HDL Ratio: Below 1.5
- Fasting Insulin: 2 to 5 mlU/L
- HOMA-IR: Less than 2.0
- High-Sensitivity CRP (hsCRP): Less than 0.3 mg/dL
- Hemoglobin A1c: 5.0 to 5.4 percent
- Uric Acid: Less than 5 mg/dL for men, and 2 to 4 mg/dL for women
- Liver Enzymes (AST, ALT, GGT):
- AST and ALT: 17 U/L or less
- GGT: Less than 25 U/L for men and 14 to 20 U/L for women
- Vitamin D: 40 to 60 ng/mL
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
In this chapter, Dr. Casey shares a deeply personal story that emphasizes the importance of trusting yourself over blindly following medical advice.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Today, we’re discussing how Bad Energy is at the root of many diseases and how addressing the underlying causes can transform our health.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Welcome, listeners, to a journey that promises to unlock the secrets of "Good Energy" and its profound impact on our well-being. As we flip through the pages of this book, get ready to be intrigued by the fascinating world of cellular biology and its implications for our daily lives.
Think of your cells as tiny powerhouses, working tirelessly to fuel every function of your body. At the center of this energy production are mitochondria, the unsung heroes of our cellular universe. But here's the catch: these resilient mitochondria are facing a barrage of challenges in today's world, from our diets to our daily habits.
But don't fret, folks, because right here in these pages lies the roadmap to reclaiming our cellular vitality and unlocking our body's full potential. From understanding the nitty-gritty of mitochondrial function to unraveling the effects of inflammation and oxidative stress, we'll explore the intricate web of cellular health in simple terms that even beginners can grasp.
Get ready for a deep dive into the interconnected realms of movement, nutrition, stress management, and sleep, all rooted in the support of our community. Together, we'll navigate the terrain of wellness and emerge armed with the knowledge to craft a life filled with boundless energy and vibrant health.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today's episode is a special one as we dive into a book that promises to shake up your perspective on health and wellness. Get ready to join me on an eye-opening journey through "Good Energy" by Dr. Casey Means and her brother Calley Means. This book was so powerful to me, that I listened to it twice on audible and then I bought the hard copy so I could highlight and share the things I learned on the podcast. So that’s what this episode will be about and I will continue to drop episodes like this as I continue to go through the hard copy for the third time learning from it.
The story that kicks off this book is both powerful and unfortunately all too familiar. It begins with the Means siblings recounting the journey of their beloved mother—a journey marked by seemingly common health issues that spiraled into tragedy. From struggles with weight to high blood pressure, cholesterol, and ultimately, a devastating battle with stage 4 pancreatic cancer, their mother's story highlights a grim reality: our current approach to healthcare is failing us.
But why are so many of us falling victim to chronic illnesses like never before? Why are we told to simply manage our symptoms with medication rather than address the root cause of our ailments? These are the questions that "Good Energy" seeks to answer.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This is a continuation Part 2 from last week's Mindset Monday, Top 10 Rules for Life.
I want to share with you something that I’ve been working on for years. Years ago, maybe even more than a decade at this point… I started a notes folder in my phone called “Livin’ my Best Life.” I then made a document in that folder called “Rules for life.”
As I encountered learning situations in my life, I wrote down what I learned and wrote down a life rule based on what I learned. I started this list, not knowing what it would grow into. I fine-tuned the rules and changed the specific wording to match it to exactly how I wanted to live my life. I continued to simplify the rules. These would be rules I would frequently refer to when I had to make big decisions or when I needed guidance on what to do. I wanted this to be a list of rules that if I were to teach my kids how to achieve their full potential, this list is where I would start.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are going to be talking about How sore is too sore?
We will be tackling a question that's been on everyone's mind: How sore is too sore? You know, that post-workout ache that leaves you questioning whether you've pushed yourself too far or just hit the sweet spot.
But before we jump into the soreness saga, let's paint a picture, shall we? Picture this: You've just crushed a killer workout, feeling that burn in all the right places. Ah, sweet victory! But hold up—what's that? The next day rolls around, and suddenly, you can barely move without wincing in pain. Sound familiar?
Well, my friends, that's the magic of muscle soreness—a telltale sign that you've put in some serious work. But here's the thing: While a little soreness can be a good thing, too much of it can actually hinder your progress. Crazy, right?
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are going to talk about 15 ideas for healthy travel snacks. One of the main questions I get from people that I’m working with on their health goals is how am I supposed to eat when traveling? How am I supposed to continue working towards my goals when I’m off of my routine and don’t have total control of my food situation? You can hear the stress in their question, thinking that they are going to lose all the hard-earned progress they’ve worked for.
But here’s the thing: while it’s true that traveling can throw a curveball into our usual routine, it doesn’t have to derail months of hard work. In fact, it’s all about controlling what you can control. By planning ahead and making smart choices, you can stay on track with your health goals without sacrificing the joy of exploring new places and making memories.
So today, I want to share with you not just a list of healthy travel snacks, but a mindset shift. Instead of stressing about being perfect, let’s focus on enjoying the experience and making the most of our time away. After all, vacations and trips are meant to be cherished moments in life, not sources of anxiety.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, I wanted to share an article from Author Michael Easter in his 2% newsletter.
Did you know that most people actually run incorrectly? That's right—improper form and technique can lead to a whole host of problems, from nagging injuries to decreased performance.
Ever wondered how to become a better runner? Well, get ready to lace up your shoes and hit the pavement because on this week's Wellness Wednesday episode of "Livin' the Dream Podcast," we're diving deep into the science-backed secrets of improving your running game!
🔍 Author Michael Easter brings us the scoop from his 2% newsletter: "The New Science of Running Better." Spoiler alert: it's not as complicated as you might think!
💡 Tune in to discover:
- Insider tips from a massive study on running efficiency.
- Say goodbye to outdated running advice—we're debunking the myths!
- The three game-changing tactics to help you run farther, faster, and with less effort.
- Plus, we're dishing out practical drills and exercises to level up your running game!
⚠️ Don't let poor running habits hold you back! Join us as we uncover the secrets to efficient, injury-free running, and learn how to unleash your full potential on the pavement.
🎧 So, whether you're a seasoned marathoner or just starting out on your running journey, this episode is packed with valuable insights to help you crush your goals and live your dream life.
References:
Michael Easter: 2% Newsletter
How to find the right exercise shoe:
https://www.twopct.com/how-to-find-the-right-exercise-shoe/
Side-to-side hop
Watch a video here. Do 2 sets of 10-20 reps on each leg.
Single-leg box rebound jump
Watch a video here. Do 2 sets of 10-20 reps on each leg.
(P.S., This one helped me bulletproof my ankles against rolls.)
Skips
Standard skip. Be explosive. Here’s a video. Do 2 sets of 10-20 on each leg.
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
We are going to be going over five moves that you never want to lose, with a goal to teach you how to move your body better…. so that you feel better in your body today and every day in the future.
We will cover these five different movements that you never want to lose and if you've already lost the ability to do these movements… then I'm going to let you in on a few strategies that you can use beforehand, in order to lead up to being able to do them again.
These are really important because they represent fundamental movements of the human body that allow you to live your life in a way that feels easy and doesn't cause a lot of pain. So practice these moves frequently at least every single week. Figure out a way to slide them into your daily life and your body will be able to do ALL the things you want to, for as long as possible.
If you’d like to see a great video from WeShape YouTube channel showing you how to do the exercises we talked about today, I have included the link in the description of this episode, definitely check it out.
References:
WeShape: 1M Subscribers
https://youtu.be/m1Hvm2YaEdc?si=-4lpqhCHUkKT5O-w
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
I want to share with you something that I’ve been working on for years. Years ago, maybe even more than a decade at this point… I started a notes folder in my phone called “Livin’ my Best Life.” I then made a document in that folder called “Rules for life.”
As I encountered learning situations in my life, I wrote down what I learned and wrote down a life rule based on what I learned. I started this list, not knowing what it would grow into. I fine-tuned the rules and changed the specific wording to match it to exactly how I wanted to live my life. I continued to simplify the rules. These would be rules I would frequently refer to when I had to make big decisions or when I needed guidance on what to do. I wanted this to be a list of rules that if I were to teach my kids how to achieve their full potential, this list is where I would start.
I haven’t really shared this list with anyone, from time to time I’ll reference them on the podcast without going too far into depth, and every now and then when I’m giving advice to my clients or when I’m listening to friends.. I’ll pull one of these rules out in order to give advice that aligns with how I think a good life should be lived.
Over the next 2 weeks, I’ll be sharing my list here on Mindset Monday, in hopes that by hearing them, it may give you some inspiration as to what YOUR list might be if you had to make your own “Live your Best Life” folder and what “Rules for Life.” YOU would write down for your self and living your personal best dream life.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are going to talk about how to set and achieve your goals. These topics have been discussed in several Huberman Lab episodes including The Science of Setting & Achieving Goals and Goals Toolkit: How to Set & Achieve Your Goals. And today I want to share with you what I’ve learned from them.
Goal Setting: 6 Steps to Make the Process Easier and Make You More Productive
To begin, you’ll need to pick a goal. That might seem obvious. But many people fail to achieve their goals. Why? They don’t spend time defining their specific goal(s). To do so, follow steps #1-6:
References:
Huberman Lab Podcast and Neural Network Newsletter:
The science of setting and achieving goals.
https://www.hubermanlab.com/episode/the-science-of-setting-and-achieving-goals?utm_source=convertkit&utm_medium=email&utm_campaign=Toolkit%20for%20Setting%20&%20Achieving%20Goals%20-%2013545710
Goals Toolkit: How to set and achieve your goals.
https://click.convertkit-mail4.com/4zuonwqo28beh584xxviqu3d0ql77/z2hghnh303g3xvcz/aHR0cHM6Ly93d3cuaHViZXJtYW5sYWIuY29tL2VwaXNvZGUvZ29hbHMtdG9vbGtpdC1ob3ctdG8tc2V0LWFjaGlldmUteW91ci1nb2Fscw==
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, I'm bringing you the 10 Nutrition Commandments! Okay maybe not commandments or rules but definitely in my opinion, 10 nutrition essentials to follow.
These are the 10 "rules", written in stone (okay maybe not that serious but maybe it is!), these essentials shouldn't be ignored ⏤ Unless you DON'T want to get results, I guess...
But that's not you, is it? Hell no.
I know you want to see better results with your physique, health, or performance in the gym (if not all the above), because you probably wouldn’t have decided to listen to this episode if you didn't! PERIOD.
So... let's get into it... The 10 Nutrition Essentials
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Have you ever stopped to think about all the little things in life that you're grateful for? From that first sip of coffee in the morning to the warmth of the sun on your skin, it's often the small moments that bring us the most joy. In their book "The Gap and the Gain," Dan Sullivan and Dr. Benjamin Hardy explore the concept of mental subtraction – imagining a life without the things we take for granted.
What if tomorrow, you woke up with only the things you expressed gratitude for today? It's a powerful thought experiment that shifts our perspective from focusing on what we lack to appreciating what we have. By acknowledging the abundance in our lives – no matter how small – we cultivate a sense of contentment and fulfillment that can't be found in material possessions.
But gratitude isn't just about appreciating the present; it's also about recognizing how far we've come. Too often, we get caught up in the gap between where we are and where we want to be, leading to feelings of dissatisfaction and unhappiness. Instead, Sullivan and Hardy suggest looking back at your journey and acknowledging the progress you've made.
References:
The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy
https://www.audible.com/pd/B09HN7K7W8?source_code=ASSORAP0511160006&share_location=library_overflow
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
When I look at the vast majority of butt workout plans online I can clearly see why so many people find it so difficult to build their butts. Most of these programs utilize incredibly ineffective exercises, use the wrong rep range and don’t utilize full ranges of motion. You see it all the time on social media… build a butt with banded walks, fire hydrants, table top kickbacks and all these other accessory moves that make you feel the burn and feel like you’re working. But burn doesn’t always equate to muscle gain… just like soreness and sweating aren’t always a direct indicator of an effective workout. Even the rare programs that do have decent exercises don’t address the problem of poor glute muscle activation which makes all butt exercises not effective at all. Put bluntly, most of those online programs SUCK and they won’t build a butt on anyone. They use models who have big butts to promote the program, even though those models almost assuredly did not do the program they are promoting to get the butt they have. No wonder why people are frustrated.
In this episode I am going to teach you a sure-fire way to build your butt. Let's Grow.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Procrastination isn't just a habit; it's a complex interplay of psychological factors and neurological processes. Our brains are wired to seek immediate gratification and avoid discomfort, leading us to put off tasks that require effort. However, research in neuroscience and psychology has shed light on the mechanisms behind procrastination and its consequences.
Studies have shown that procrastination is associated with decreased well-being, increased stress levels, and reduced productivity. When we procrastinate, we experience a temporary relief from anxiety, but this relief is short-lived and often followed by guilt and regret. Moreover, procrastination reinforces negative behavior patterns, making it harder to break the cycle in the future.
On the other hand, taking immediate action has numerous benefits for our mental health and overall well-being. When we complete tasks promptly, we experience a sense of accomplishment and satisfaction, which boosts our self-confidence and motivation. Additionally, taking action strengthens the neural pathways associated with discipline and self-control, making it easier to tackle future challenges.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In the ever-evolving landscape of scientific understanding, what we once believed to be the gold standard for longevity may not tell the full story. As our knowledge expands, so too does our model of how to live a long and healthy life. In this episode of "Livin' the Dream Podcast," we explore the transition from the traditional longevity model to the updated approach, examining how shifts in perspective have reshaped our understanding of optimal health practices. Join us as we delve into the old versus new paradigms of longevity, navigating the complexities of nutrition, exercise, and lifestyle choices in pursuit of a thriving and fulfilling life.
Traditional Longevity Model:
- Calorie and protein restriction, based largely on mechanistic speculations derived from animal data.
-
Aerobic fitness focus, with resistance training as a secondary concern/afterthought
-
Demonization of “unhealthy” foods.
- Idolization or glorification of “superfoods”
Listen to this episode to see the UPDATED longevity model.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we will be putting a nice little bow on and discussing this fantastic excerpt I read which we discussed the training part of it on tuesday, the wellness aspect of working out to build and not burn and today we will be addressing the nutrition aspect. It said:
Train to be STRONG, not skinny.
Eat to be NOURISHED, not thin.
Workout to BUILD, not burn.
You have one body. Don’t spend your whole life tearing it down in the name of looking better. Direct your effort and energy into caring for it, fortifying it and cultivating strength.
As the saying goes, “If all you care about is looking better, it may cost you your health. But if you care about your health, you’ll probably love the way you look.”
You need to MOVE your body meaningfully every single day, period.
1. Stand up and stretch every hour.
2. Get outside and go for a walk.
3. Hit the gym and strength train.
4. Do some self body work at home.
The human body thrives with motion. The more movement, the better.
This week’s Fuel-up friday episode we will discuss
Eating to be NOURISHED:
From all the experts that I’ve been listening to, trusting in and following.. It seems that shifting the focus from restrictive dieting to nourishing your body with whole, nutrient-dense foods seems to be a recipe for success.
Shifting the focus from restrictive dieting to nourishing your body with whole, nutrient-dense foods is a transformative journey that prioritizes your health, vitality, and long-term well-being over those short-term, instant gratification, weight loss goals. Let’s discuss on how to make this shift, incorporating actionable tips and evidence-based strategies:
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we will be continuing to discuss this amazing excerpt I read recently:
Train to be STRONG, not skinny.
Eat to be NOURISHED, not thin.
Workout to BUILD, not burn.
You have one body. Don’t spend your whole life tearing it down in the name of looking better. Direct your effort and energy into caring for it, fortifying it and cultivating strength.
As the saying goes, “If all you care about is looking better, it may cost you your health. But if you care about your health, you’ll probably love the way you look.”
You need to MOVE your body meaningfully every single day, period.
1. Stand up and stretch every hour.
2. Get outside and go for a walk.
3. Hit the gym and strength train.
4. Do some self body work at home.
The human body thrives with motion. The more movement, the better.
This week’s Wellness Wednesday episode we will discuss Working Out to BUILD, not burn. Let's explore why exercise should be viewed beyond just burning calories or achieving a certain physique.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we're tossing aside the old-school notions of "skinny" and "thin" and diving headfirst into a revolutionary approach to fitness. So buckle up, because we're about to flip the script and redefine what it means to truly thrive in your own skin.
But first, let me hit you with some eye-opening stats that'll have you rethinking your entire approach to health and wellness:
Did you know that only 23% of adults in the United States meet the recommended guidelines for both aerobic and muscle-strengthening activities? That's right – less than a quarter of us are prioritizing strength training, despite its myriad benefits for our bodies and minds.
Here's another shocker: Research shows that chronic dieting and restrictive eating behaviors can actually lead to weight gain over time, rather than the desired weight loss. Thats right, those that diet all the time and practice restricting their food actually fail about 9 out of ever 10 times. It's time to ditch the crash diets and embrace a more nourishing, sustainable approach to fueling our bodies for success.
And get this – sitting has been dubbed the new smoking. But it’s not necessarily just the position of sitting. Sitting in a chair in and of itself is not that bad… it’s the fact we stay in the same position to what would be an unimaginable amount of time to our great grandparents. With sedentary behavior linked to a host of health issues, including increased risk of chronic diseases like heart disease and diabetes. It's time to break free from our desk chairs and get moving, friends!
So, are you ready to trade skinny for STRONG, and thin for NOURISHED? Are you ready to build a body that's not just about looking good, but feeling unstoppable? Then strap in, because we're about to unleash the power of strength, nourishment, and unbridled badassery!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we're diving into a philosophy that could revolutionize the way that you make your life decisions:
The man, the myth, the legend, Mr. James Clear talks about the idea that "every decision you make is like a vote you're casting for the person you want to become." Whether you like the direction or not, each daily action, each choice casts a vote to further become that person.
And I just listened to a recent podcast episode from Feel Better Live More, featuring the very insightful Shane Parrish. Shane Parrish shared invaluable wisdom on achieving clarity of thought and creating healthy habits, which we can apply to our own lives for remarkable results.
I’m going to break down all the topics that I learned from Shane Parrish as well as tie in some of James Clears teachings.
References:
“How your environment shapes your health, how to make and break habits, snacking smarter and more!”
https://open.spotify.com/episode/0Iu6UbzrLmGfNJymy4nrQf?si=zbeE4xZ6SZ66kYPm4oZjQw
Feel Better Live More Podcast w/ Shane Parrish:
https://open.spotify.com/episode/3rgdzNINcQEn2KxqAuSpQZ?si=wFICLVXQTYGB4LbGQ31lSw
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
On this Self-Care Saturday episode we're diving deep into five game-changing habits to implement after 7 PM that will revolutionize your life!
Picture this: winding down your day with a moment of reflection, disconnecting from the digital world to slow down your mind, and planning for a productive tomorrow. Plus, we'll share a powerful breathing technique to ease stress and the secret to a relaxing bedtime routine.
Trust me, these simple yet powerful practices will leave you feeling refreshed, rejuvenated, and ready to conquer the world—even if you just incorporate one into your evening routine!
So, if you're ready to elevate your self-care game and unlock your full potential, tune in now and join us on this journey toward total wellness. Don't miss out—your dream life awaits!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Potatoes, are they healthy?
Potatoes have been around for centuries and are used across various cuisines. But they sometimes suffer a bad reputation, especially with low-carb diets rising in popularity. Let’s talk about the humble potato and why they may not deserve all the hate…
References:
How to grow your own potatoes GUIDE:
https://www.rhs.org.uk/vegetables/potatoes/grow-your-own
Doctors Kitchen Podcast w/ Dr. Rupy Aujla
Recipes
- Creamy Aubergine, Potato and Tempeh Bake
- New Potato and Asparagus Salad with Ranch Dressing
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Fast food is full of refined grains and sugars—and it shows in members’ glucose data from these chains. Here’s what to watch out for, and healthier options.
To protect your future health, you want to avoid eating foods that’ll spike your blood sugar too often. At Levels they have millions of members who wear continuous glucose monitors (which record their real-time blood sugar response) and log their meals, and they can look at that data, over millions of logs, to see which restaurants and fast food joints seem to lead to the most significant blood sugar spikes. Note that many of these logs simply list the restaurant, not the specific food. So in a recent newsletter article they included the types of food that can be problematic from a metabolic health perspective, along with some alternative menu choices if you’re stuck in a restaurant like this and need to order something. In the words of the great Michael Pollen, A good rule of thumb for any meal when it comes to spiking blood sugar: “Eat real food, not too much, mostly plants.” I would add lean animal proteins but that’s only my bias talking.
References:
Levels Continuous Glucose Monitor Newsletter
levelshealth.com
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we are going to cover the fat loss pyramid. You may have heard of the food pyramid which has now essentially been show to be completely wrong and actually may be more accurate if you flip it on it’s head. But that’s for another topic. This is the fat loss pyramid.. What matters most for fat lass. You have the foundation, the thing you need over all other things, and then as you travel up the pyramid, you’ll still find very important things that need to be done for fat loss but are less important that the sections of the pyramid below them.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we're diving deep into the realm of discipline. It's the backbone of success, the driving force behind achievement, and the key to unlocking your full potential.
Imagine one of your big goals in life… Imagine this goal as a ladder that you're climbing. Some ladders have large gaps between steps, making it harder to ascend… 6 or 7 feet between each step. Others have smaller, more manageable gaps. Which ladder would you prefer? Experts seem to pretty much all agree that small, consistent steps lead to big changes over time.
If you are struggling with discipline then first:
- Define a Clear Goal
- Establish a Clear Plan
- Strengthen Your Self-Confidence
- Build Habits
- Evaluate Your Time
- Start Small
- Look After Yourself
- Hold Yourself Accountable
- Stay Consistent
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are going to talk about deep breathing as a self-healing tool, and at the end I will lead you through a few rounds of deep breathing in the form of Box Breath so you can see how it’s done and can then do it on your own any time you need some self-care.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are talking chocolate.
Chocolate is a beloved treat enjoyed in various ways – on its own, stirred into a warm drink or paired with dessert. Almost everyone loves it! What's even more intriguing are the recent studies uncovering its potential health benefits for the heart, brain, and gut. Let's dive into the world of chocolate...🔍
References:
Doctors Kitchen Podcast w/ Dr. Rupy Aujla
Doctors Kitchen Recipe:
Orange-zested Chocolate Bark with Berries
https://links.thedoctorskitchen.com/u/click?_t=077d627a5695484f81682f7e397a5dce&_m=6233c3c64dca459ba043e987af5b0d74&_e=ddnVlj9U433daXsSvDzc0ndZTrAryA7IxUHsvXHb-UTY59fvWpxntmDWTxJAHXdjx5-G_ZN_HI4liKp-wZKyyL-l9uw9xO78L9fAYnUCh0WbuAOFah1D80foXTh5zQzB72beSqqm4dK1suKGCnpgN5RBicsq3Z9JXQuSvXRIWNKTHEwBCq0d9BBw6oCR6_qr3QEi_zR7IahmE6dhtjEmEbsaRVaGYVsuvKxWyFzz8MvhFYbY7wUoi4cyJjTUzp4na-Kc2aWtSbqSo34C2SOqFu2h7eGzy_N-nZLe1vuLANjP979InjOjOfIqKEhDzsAs9C57pLgoxsxe-6CGI_AdaUXirn1UhBw2tx35iYO_XJx2rOyjNVRPiKTMla5RFcPC
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, I want to share some work done by Michael Easter author of the comfort crisis and the scarcity brain. He has created an incredible group called the 2%’er club which stemmed from a stat that said when given the option to take the stairs or an escalator… only 2% of people take the stairs. He has a multiple post per week newsletter that he does that I am subscribed to. He recently wrote about mental health and what he called the Smartphone Withdrawl Effect as well as how to quit a bad habit by slowing it down. In this episode going to share with you what I learned.
Catch up quick on what’s happening with social media regulation:
- The Kids Online Safety Act is a bill introduced in the US Senate.
- It aims to protect minors from the harms of social media.
- The bill has bipartisan support. It led to a rare Kumbaya moment with senators. Politicians who generally agree on nothing are … agreeing on something!
- Last Wednesday (1/31), Senators dragged the leaders of Meta/Facebook, X, TikTok, Discord, and Snap to DC and pressured them to take action. The Senators went HARD.
Some of the bills highlights are. The bill would:
- Limit people’s ability to communicate with minors.
- Limit the features that result in compulsive use of social media platforms.
- Limit minors from sharing their geolocation.
- Include options to easily delete apps or limit time on them.
- Give parents the ability to monitor kids’ social media.
- Make overprotection on the apps the default setting.
- Force social media companies to release reports detailing immediate and foreseeable harms to minors and how they’re preventing those harms.
- Fund the National Academy of Sciences to conduct at least five comprehensive studies on the risks and harms to minors who use social media.
Let’s call it “the withdrawal effect.” It applies to smartphone and social media overuse—and many other behaviors we overdo at the expense of our health and sanity.
Today, we’ll dive into the science of social media/smartphones and mental health—and what the withdrawal effect can tell us about quitting any bad habit.
References:
Michael Easter
Books: The Comfort Crisis, The Scarcity Brain
Newsletter: Twopct.com
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we're talking about a game-changer for shoulder health: we will be talking about perfect hangs!
Shoulder pain has become a massive issue for the fitness and athletics community today. Surveys show that at any given time, 1 in 4 people are suffering from shoulder pain which is lowering their quality of life.
It's easy to understand why, people are sitting more today than ever before. We often sit at work, at school, in the car, and even when we are relaxing. Heavily cushioned chairs and couches take weight off your joints but slouch the spine and shoulders into rounded postures.
References:
https://www.youtube.com/watch?v=2--KFAU-nOE
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we're talking about a topic that is near and dear to many of us: learning to love the journey, especially when it comes to our health and wellness goals.
Now, picture this: You're on a journey to better health, perhaps trying to shed some extra pounds, improve your fitness, or simply adopt healthier habits. But along the way, you encounter obstacles—temptations of delicious but unhealthy foods, the struggle to stay consistent with exercise, and the constant distractions of our modern, technology-driven world.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are going to talk about one of my side passions. We will be going over an ancient breathing technique (called alternate nostril breathing) that can help us:
- lower blood pressure
- manage stress and anxiety
- lower heart rate
- improve lung function
- improve brain function
And it can all be done free of charge, with barely any time commitment… yet is rarely leveraged by the average person. And at the end of this episode, I will lead you through a few rounds so you can experience first hand the power it can have on your mindset, health, and well being.
Alternate nostril breathing is a yoga breathing exercise where people breathe through one nostril while holding the other shut, then change nostrils and repeat the process.
Breathing exercises can help reduce stress and be good for the heart, lungs, and brain.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Dr. Mark Hyman who hosts a very informative health podcast called “the Doctors Farmacy.” And he is known for his "10-Day Detox Diet" program. Now, most health experts don’t love the word “detox” and I also don’t love the word because of what it has become in the mainstream and what people think it does when they hear the word. But Dr. Hyman claims his 10 day detox is designed to help individuals reset their metabolism, reduce inflammation, and improve overall health. Those are kind of a bunch of buzz words put together… but when I looked into how he does all these things, I really like the thought process behind it. And I also realize sometimes you have to use a bunch of buzzwords to even get peoples attention (case and point looking at the title of this episode… sometimes you gotta be a little click baity to even be heard).
This detox program works by eliminating processed foods, sugar, caffeine, alcohol, and other potential irritants from the diet for a period of 10 days. The program typically involves consuming whole, nutrient-dense foods such as vegetables, fruits, lean proteins, healthy fats, and plenty of water. And in this episode we will go more in depth on each one of these.
References:
Dr. Mark Hyman
Podcast: Doctors Farmacy
Check out his books! (Too many to list)
10-day Detox Program:
https://www.amazon.com/Blood-Sugar-Solution-10-Day-Detox/dp/0316230022
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, I've got a message that's going to change the game for anyone looking to shed those extra pounds and reclaim their health.
If I woke up overweight, and I wanted to do something about it, here’s what I’d do.
Here are 5 things I would start doing TODAY to start seeing change.
1. Commit, dont quit.
2. Cut portion sizes in half.
3. Walk daily / stand at your desk / more movement snacks
4. Cut sit down restaurants to 1x per week max
5. Find someone to keep you accountable
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode, we discuss how mental health is in quite a spot right now. More than 40 percent of Americans recently said they were struggling with their mental health, leading the CDC to call the situation a “crisis.” Part of the issue is that we’re coming out of a global pandemic that shifted our habits in a way that wasn’t great for our outlook. For example, we spent more time sedentary, indoors, and connected to the cloud and less time active, outside, and connected with people.
The good news is many of these problems have solutions. Just as many pandemic behaviors led to mental malaise, we can develop new behaviors that make us happier.
There are many options, but Rucking Training is one hell of a way to do so. It ticks many boxes that years of research indicate will boost our mental health.
References:
Michael Easter Books:
The Comfort Crisis
The Scarcity Brain
https://www.twopct.com/
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, I've got a message that's going to ignite your passion and set you on the path to greatness. You're going to want to take notes on this one!
Here are three things you need to know for success…
- What you want in life.
- Who you want to become.
- What you need to do to get there.
You either figure them out and chase them with everything you have, or you wander mindlessly through life and stay stuck where you are.
A life without a consciously chosen direction is a life without meaningful progress.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are going to talk about some physical self care that I avoided for most of my younger years.. All through athletics, all through my 7 days a week of hard training, through the years when I thought I was invincible… and boy do I wish I could go back and do those years over again. The topic is stretching and flexibility. We went over Mobility a few episodes ago and how mobility and flexibility are different but synergistic. They work hand in hand, it’s important to work on one to be great in the other. Definitely go back and have a listen to that episode. James Clear, one of my favorite experts on all things habits, he has a great newsletter, and this week he wrote.”
James Clear:
"Self care takes effort. It doesn’t just happen.
The body and mind need to be maintained. Similar to a garden, without effort, weeds will pop up and overtake everything.
With a bit of consistent pruning, the results can be beautiful.
I felt that.
References:
Andrew Huberman: Huberman Lab Podcast
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are going to talk about a very controversial topic in the nutrition realm. Is dairy good or bad for you? Specifically Milk. Raw vs Traditional.
I have drank milk all my life and I absolutely love it. My body actually craves it when I don’t have it. So there is my bias.
Many experts I trust say dairy is okay, many talk about how it’s the pastuerization of the milk that is the problem. On the other side, I have a friend who is a very high up doctor at Scripps down here in San Diego, and he told me he tells his clients no milk. So this is a tough one.
I saw on the internet the other day a hilarious meme.
- God: What are they doing down there?
- Angel: They are making milk from almonds.
- God: What?! I gave them like 8 animals to get milk from.
- Angel: They don’t like that milk.
- God: WTF.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, let's dive into a powerful insight that goes beyond the teenage years but touches every one of us. The post I stumbled upon was titled “Your teenager isn’t lazy,” and it's not just for parents of teens; it's a message for all of us.
As we explore into these points….. [read below] remember the profound quote, “The moment you realize someone’s behavior has more to do with their internal struggle than it does with you, you learn grace.” This applies not only to our interactions with others but also to our relationship with ourselves.
- Feeling pressured at work, overwhelmed by constant stimulation, burnt out from your job or something else in your life, battling self doubt, feeling isolated, stressed about the small stuff, juggling different emotions..
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Did you know that the ability to get up off the ground without using your hands is highly predictive of how long you’re going to live? In a study of over 2000 individuals, those who were able to get up off the ground without assistance (even without using their own hands) the longer they were likely to live.
Similarly, it’s been found that those cultures who spend more time on the ground exhibit lower rates of hip arthritis. Those with Chinese heritage for example, who sleep on the floor and rarely use chairs, have 80 to 90% less reported cases. And that’s not to mention general pain. According to the Health Policy Institute at Georgetown University, 65 million Americans report a recent episode of back pain. Some 16 million adults have chronic back aches.
We live in a world of chairs and cars. We drive to the gym to exercise and log more screen time than Bill Gates or Steve Jobs could have ever imagined.
Without actively improving our mobility with daily mobilization, we will lose it and experience the consequences. My life rule #2: If you don’t use it, you will lose it.
References:
The Ready State: Kelly Starrett and Juliett Starrett
Books: Becoming a Supple Leopard, Built to Move
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, I ask you this question…
Have you ever wondered why some people seem to be able to attract anything they desire while others struggle to achieve even basic goals?
Today’s topic might be sorted into the category of “soft science” or “woo woo.” But enough of the experts that I follow are all talking about it’s ability to shape their successful realities… that I feel it’s at least important enough to touch on it from time to time… and a mindset monday seems like the perfect time.
Self-Help Author Neville Goddard said, "Dare to believe in the reality of your assumption
and watch the world play its part relative to to its fulfillment."
In this episode, I'm going to reveal the mysterious power of words – and how you can use this power to attract all you desire. Use the secrets of the law of assumption to control reality.
By speaking positive words to yourself every day, you can create a powerful vibration that will attract the things you want in your life, to control your reality. The law of assumption is one of the most powerful tools you have in your quest for manifestation and success!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are going to talk about weight fluctuations on the scale.
Everyone says that they want to lose WEIGHT. But what they are really trying to say is that they want to lose body fat. When you step on a weight scale it can sometimes be a very frustrating endeavor for many of us that are trying to do something with our body composition. From day to day, it’s not uncommon to see many pounds fluctuate up and down… you get a feeling of triumph and glee when you see that number drop, only to be crushed the next day to see it rebound back above where you were two days ago. What the heck is going on?
References:
Sign up for our weekly newsletter by emailing
DamienE585@gmail.com
with the subject headline of Newsletter
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we're diving into the world of a magical elixir that kickstarts most of our days - I’m talkin’ bout that coffee! ☕
But first, let's talk about the legends behind that morning cup of delicious brew. Picture this: Goats, monks, and a stimulating discovery in the Ethiopian highlands around almost 1200 years ago. Yes, we owe our beloved coffee to a goatherd's curious observation and some adventurous monks with a penchant for roasting beans.
Fast forward to the 15th century, and coffeehouses emerge in Mecca, becoming hubs for everything from intellectual discussions to chess matches. Coffee wasn't just a social catalyst; it was medicine! Doctors in Europe prescribed it for everything from hernias to colds, turning it into a magical potion for well-being.
References:
The Doctors Kitchen Podcast Recipes:
Power Oats with espresso, banana and cacao
https://thedoctorskitchen.com/share/recipe/412/power-oats-with-espresso-banana-and-cacao?utm_source=The+Doctors+Kitchen&utm_campaign=3af6973f91-EMAIL_CAMPAIGN_2024_SS_Coffee&utm_medium=email&utm_term=0_-3af6973f91-%5BLIST_EMAIL_ID%5D
Iced Chocolate Coffee
https://thedoctorskitchen.com/share/recipe/224/iced-chocolate-coffee?utm_source=The+Doctors+Kitchen&utm_campaign=3af6973f91-EMAIL_CAMPAIGN_2024_SS_Coffee&utm_medium=email&utm_term=0_-3af6973f91-%5BLIST_EMAIL_ID%5D
Sign up for our weekly newsletter by emailing
DamienE585@gmail.com
with the subject headline of Newsletter
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Welcome back to "Livin' the Dream Podcast," where we climb up this hump day hill to explore total wellness in order to reach for your goals and in order to live your dream life.
Today, we are going to talk about how to fall back asleep when you wake up in the middle of the night.
Why do I wake up at 2-3am? This is one of the top questions that I'm asked when it comes to sleep, believe It or not.
It isn't how can I fall asleep easier… which is also a challenge for some people… but it's more what happens if I wake up in the middle of the night… how can I get back to bed
References:
Sign up for our weekly newsletter by emailing
DamienE585@gmail.com
with the subject headline of Newsletter
Professor Andrew Huberman NSDR (YouTube):
https://youtu.be/AKGrmY8OSHM?si=ZSfKQnlHlHbPb7VE
Shawn Stevenson Book: Sleep Smarter
Livin’ the Dream Sleep Masterclass
“The importance of sleep on your fat loss goals.”
https://open.spotify.com/episode/6VetX6qBnkilIVhtLLDq1h?si=Ow2S7MUpQPeajgV6LuSRlQ
“Pillar #4 of Total Wellness: Sleep and Recovery”
https://open.spotify.com/episode/4xu5vryGquRALv4UMWGddG?si=CIfVpFjBScy9oNGIdUC-xw
Huberman Lab Toolkit for Sleep
www.helloned.com
Mello Product
Discount code: jameemarie
Brain.fm App
BEST APP FOR DEEP SLEEP MUSIC
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are going to talk about those of us who are looking to cut body fat. Now, in order to even be in this place, you’ll need to earn your right to get here. Most people who have a lot of weight to lose… they most likely have…. over the span of years and decades… moved less, ate more, lost precious muscle tissue, became very sedentary, lowered their metabolic output or burn (meaning their basal metabolic rate is super low because of their low energy utilizing lifestyle, this is what most lay people refer to as slow metabolism or broken metabolism), and they just want to get this weight off. So what do they do, they get motivated and the move more and eat less… they do a juice cleanse, they eat a ridiculously low amount of food, they start running even though they haven’t done so since college, and what happens?? Well they may drop weight quick, but they probably are losing muscle, they are putting a stress on their body that will elicit some push-back and statistics show… eventually they will gain it all back and even more, and the yo yo life continues.
So if this is the common, sad, unfortunate path of most people in this situation… what should be done before dropping those calories and increasing their movement??
Take a listen and find out.
References:
Sign up for our weekly newsletter by emailing
DamienE585@gmail.com
with the subject headline of Newsletter
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we are going to talk about people who don't have time to exercise… or broader, discussing those who say they don’t have time to do the things that will make them better, fitter, healthier, stronger, grow.
Most people fit exercise in when they have “free time.” But then when they get busy, they stop.
The best time to start is actually when you’re busy.
Heres why:
Learning how to make it work when times are tough means you’ll stick with it, through anything.
I read this post from Jonathon Goodman on social media that really made me think.
His post said, “The moment my first son was born, I decided to never let “busy” get in the way of fitness
How naive of me. Before I had kids, I didn’t know what busy meant.
Because soon after, I got really busy. With a new baby and a business, I had no “free time.”
And I was tired. The kind of tired so deep a good night’s sleep couldn't fix it.
So I skipped my workout one day. Next thing I knew, a month had passed.
But things weren’t getting better.
So one day, I grabbed the two rusty old dumbbells in my garage and did a 15 minute workout.
It wasn’t perfect or pretty. But it got done. And it gave me more energy.
I did the same thing the next day, and the next day, and the next. Fitting it in when I could.
I figured out, slowly, how to build fitness into my new life as a dad. It’s been 5 years. I have two sons and three businesses and I still exercise every day.
Figuring out how to fit it in when there was no “free time” built the habit.
This experience taught me that “later” – when it comes to our own fitness – is a very dangerous world. I hope my story helps you realize just how important your health is and that making time is our own responsibility.
References:
Sign up for our weekly newsletter by emailing
DamienE585@gmail.com
with the subject headline of Newsletter
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode I thought it would be really cool to do a little recap of the trip that Jamie and I just went on to Fiji and Australia.
- This was a really fun trip, so if anyone listening to this ever decides to go to Fiji or Australia, listening to this could give you some good ideas.
- Also, as a trainer I hear about the challenge that a lot of our coaching clients and gym members have when traveling and not knowing how to navigate this time away from home while still chasing goals.
- So this episode is meant to give you some tips and strategies that we actually do ourselves when traveling in order to have an enjoyable trip and not have to feel like you are starting over with your health goals, back at square one, once you get home.
So what are the big take-away action items that we thought were important Avoiding falling off all the way, with tiny decisions that add up.
- Movement: Be intentional with light movement throughout entire trip. We didn’t do a single “workout” once but we for sure got our steps and used our bags as resistance training.
- Walking in the airport instead of sitting
- Mobility before and during long flights
- Fiji and Hamilton Island cart option or walk
- Bus/Taxi or is it walkable. In Fiji there was a long strip that had a trolly, we didn’t take that once.
- Hikes for fun events (bonus, most people don’t do this when on vacation so you’ll likely get secluded epic views). We actually planned the blue mountains as a key part of our trip. Other Activities like snorkeling, swimming, hiking, zip lining and fun activities like that.
- Freedom to walk after every single meal
- Stairs, hills,
- Carried our own luggage everywhere
- Nutrition
- Understand that alcohol is most likely going to be a part of this trip, stop feeling guilty and minimize damage with planning.
- Move your body post alcohol binge, help the body use the alcohol as energy as soon as possible to clear the poison from your body
- Get the good stuff! Enjoy slowly and mindfully. Alcohol and food. We stuck with wine and seltzers (avoided those big sugar bomb cocktails)
- Longer trips, choose some days to wait until dinner to drink
- Water! Carry a water bottle and constantly drink to avoid dehydration of body and tissues. Alternate alcohol with water. Sydney had cool water refill stations
- Protein! Snacks and meals.
- It’s okay to fast if only access to trash like airport or gas station food.
- Jamie cooked two meals in the bungalows. Saved money, healthy foods,
Some other notable things we did for our health were:
- We took a probiotic (SEED) supplement which helped with travel stomach stuff.
- Still did our best to stick to our nighttime routine (watched something funny, did something relaxing, turned the lights low). Tried our best to sleep and wake with the sun. Even though our circadian clocks were way off what they were use to… we still had that routine that helped to put us into a state of sleep that we were used to which helped us get better quality sleep than we would have had we gone completely different what we were used to.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@jameemarie
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are going to discuss two people’s view on gratitude that I really appreciated this week. Author Michael Easter who wrote the comfort crisis and Scarcity brain. And Jim Kwik, memory and learning expert. I found the way they think about gratitude very interesting and helpful.
Gratitude is essential for wellbeing, but the science and advice around it is murky. We’ll explore what really makes people grateful.
Today, we’re looking at gratitude. It’s linked to happiness, life satisfaction, and less anxiety and depression. It may even improve physical health.
But the science of gratitude is surprisingly murky—and some of the current recommendations to improve gratitude may be a waste of time.
Let’s analyze the science and come to some conclusions about how to actually be more grateful.
Today we will cover how:
- Gratitude requires recognizing and appreciating the role of luck and freebies in life, but it’s not our default setting. Also, how
- Gratitude comes from experience. Sacrifice, service, and the ability to “go without” seem to improve gratitude most. This idea is backed by modern neuroscience, ancient wisdom, and everyday experience.
References:
Michael Easter: Author of Comfort Crisis, The Scarcity Brain
Jim Kwik: The Kwik Brain Podcast, Limitless (book)
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we discover the vitamins, minerals, and supplements that research shows may help improve metabolic health. Plus: the ones you can probably skip.
Optimal metabolic health requires more than watching your carbohydrate intake or getting enough protein and fat to support stable blood sugar. Yes, minding these macronutrients is essential, but many other nutrients and nutrient-like substances found in food—such as micronutrients (vitamins and minerals), antioxidant phytochemicals, omega-3 fatty acids, fiber, and probiotic bacteria—are unsung workhorses when it comes to supporting the body’s vital metabolic processes.
According to surveys, a large percentage of Americans’ diets are deficient in critical micronutrients—94% don’t get enough Vitamin D, 53% don’t get enough magnesium, 44% don’t get enough calcium. For some people, diets that contain a lot of processed foods and lack a diversity of fruits and vegetables can cause deficiencies. Even those who eat a healthy diet of whole or minimally processed foods (with an emphasis on a variety of colorful plants) can still come up short on certain nutrients because of declining soil quality and inadequate nutrient absorption.
References:
Livin’ the Dream Supplements Masterclass episodes:
Part 1:
https://open.spotify.com/episode/06Dik52vhiz4oZmppH2jqx?si=aLybjv5OQ62_4P8LLg13Jg
Part 2:
https://open.spotify.com/episode/09MwlS292UWKII6GXOMs2f?si=QcTFfhpyRQCY9koO1SY2Fw
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
What up Dream team, coach D here comin’ at you from beautiful sunny San Diego.
Welcome back to "Livin' the Dream Podcast," where we climb up this hump day hill to explore total wellness in order to reach for your goals and in order to live your dream life.
A couple of weeks ago, we talked about the risks of drinking alcohol and why significantly cutting down your intake could be a lifestyle worth trying out—or maybe even adopting for good.
But I know living a low- or no-alcohol lifestyle can come with challenges for some. Whether for societal, social, or emotional reasons, pumping the brakes on drinking may not be as easy as it sounds.
This week, I thought I could offer you three quick, practical tips for how to make living a low-alcohol or alcohol-free lifestyle easier and less awkward for you and your peers.
The first two tips in my protocol are things that I have stress-tested myself, so I can give you the personal assurance that they work. And the last two are some helpful guides and resources on alcohol alternatives and addiction.
References:
Levels Health
Levelshealth.com
Dhru Purohit Podcast
Alcohol alternatives for better metabolic healthhttps://www.levelshealth.com/blog/alcohol-alternatives-for-better-metabolic-health?utm_source=drip&utm_medium=email&utm_campaign=Alcohol+Alternatives+for+Better+Metabolic+Health
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
What up Dream team, coach D here comin’ at you from beautiful sunny San Diego.
Welcome back to "Livin' the Dream Podcast," where today we cover the topic of training to help you reach your health, fitness and wellness goals in order to live your dream life.
Today, we are diving into an article that the team over at Levels glucose monitoring company shared in a recent newsletter all about the metabolic benefits of slow, steady Zone 2 exercise
Exercise that’s easy, but not too easy, can improve your fitness and your metabolic health. Here’s how to do it.
ARTICLE HIGHLIGHTS
- Zone 2 cardio performed at 60-70% of max heart rate can build endurance and improve metabolic health without requiring long recovery periods.
- The talk test (speaking a sentence while exercising) helps determine your personalized Zone 2 training level based on being below your ventilatory threshold.
- Longer Zone 2 sessions of 20+ minutes elicit adaptations like increased mitochondria, insulin sensitivity, and cardiorespiratory fitness.
- Mixing Zone 2 with higher intensity training helps build an aerobic base without impeding other athletic goals.
- Over time, Zone 2 exercise strengthens the heart, boosts oxygen capacity, and may contribute to longevity by maintaining cardiorespiratory fitness.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
www.calderalab.com
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
What up Dream team, coach D here comin’ at you from beautiful sunny San Diego.
Welcome back to "Livin' the Dream Podcast," where we kickstart your week with the right mindset to conquer your goals and live your dream life. Today, we're diving into the game-changing power of morning routines. How you start your day sets the tone for everything that follows.
Think about it, folks. Your morning routine isn't just about waking up and going through the motions. It's a pivotal moment that can positively impact all the pillars of health—movement, nutrition, stress management, and sleep. Let's dive a bit deeper into why these morning habits matter and how they impact each pillar of health.
References:
Hal Elrod Book: The Morning Miracle
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Caldera Lab Skin Care
Discount Code: CoachD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode we're delving into the captivating intersection of two crucial elements in our quest for a longer, healthier life: muscle power and the ominous presence of visceral fat.
Your muscles… they are not just a symbol of strength and aesthetics. They are key players in our longevity game. And I’m not talking about big body builder, arnold schwarzenegger muscles.
And on the flip side, the stealthy intruder—visceral fat, the silent saboteur of our well-being. In this episode, we will also be unraveling the science… separating myth from reality, and arming ourselves with knowledge to rewrite our health story.
So, get ready to harness the power of muscles for a robust, vibrant life, while uncovering the top five threats posed by visceral fat. Stay tuned as we decode the secrets to not just living longer but living better! It's time to elevate our wellness game and kickstart this eye-opening journey toward unlocking the secrets of longevity and the perils of visceral fat."
References:
Dr. Gabriel Lyon (mentor Dr. Donald Layman)
Book: Strong Forever
Dhru Prohit’s newsletter, Breakfast recipes
https://dhrupurohit.com/try-this-protein-breakfast-recipes/
Visceral Fat Expert:
Dr. Sean O’Mara
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about movement for longevity. Have you ever wondered if there's a secret sauce to living longer and healthier? Well some experts believe that they have cracked the code, and it's a little something we like to call... RACKET SPORTS!
That's right, we're serving up the perfect prescription for a longer, more vibrant life, and we're doing it with a dash of class and a sprinkle of table tennis finesse. In today's episode, we're going to explore the incredible benefits of racket sports, from the thrill of smashing a tennis ball to the mesmerizing rhythm of a ping pong rally!
Picture this: You, on the court, racquet in hand, a breeze in your hair, and the taste of victory on your lips. But it's not just about winning the game; it's about winning at LIFE!
We've got the science to prove it – how racket sports can supercharge your heart, pump up your brain, and even keep your bones as strong as a tennis ace's serve!
So, if you've ever dreamed of turning the court into your fountain of youth or your table into a battlefield of longevity, this is your moment! Stay tuned as we unveil the secrets of these incredible sports, share actionable tips for you to start today, and uncover the game-changing benefits that will have you itching to pick up a racket or a paddle!
Whether you're a die-hard tennis fanatic or you've only ever played table tennis once in your life in a friends basement, this episode will leave you inspired, informed, and ready to smash the game of life!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about how to Boost your Vitamin D.
Vitamin D is naturally produced by the body when sunlight hits the skin. It is essential for overall bodily function as well as metabolic health, so finding ways to bolster supply as the days get shorter is key for optimal health.
Virtamin D is also essential for bone health, as it promotes calcium absorption in the intestines, which keeps calcium blood levels in a healthy range and maintains normal bone mineralization. But it’s so much more than that. This micronutrient may also promote normal cardiovascular function and skeletal muscle contraction (due in part to its influence on calcium, which is considered an electrolyte); and because many of your body’s tissues possess vitamin D receptors, it plays diverse roles, from reducing inflammation to maintaining normal glucose metabolism. Here, we explore how vitamin D impacts metabolic health, plus the current thinking on optimal dose and how to get enough from food and supplements.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about the invigorating world of breathwork with a special overview of Professor Andrew Huberman's enlightening podcast on "Breathwork Tips for Optimal Health, Focus, & Stress."
But first, before we get started, a reminder that we do have a weekly newsletter where we share all things health, fitness, nutrition, wellness for all of us lifelong learners. You can access links to all of the things I found interesting while researching that week. Often I include follow along workouts or even follow along breathwork. If you’d like to be added to the newsletter mailing list, send me a message through social meda or email and I’ll put you right on it.
Now, breathwork is no longer just some mystical practice you associate with ancient yogis in remote caves. It's the secret sauce to unlock optimal health, turbocharge your focus, and slam the door on stress. And guess what? Professor Andrew Huberman did a great masterclass episode that breaks it all down for us!
Professor Andrew Huberman, for those who don't know, is a neuroscientist and professor of neurobiology at Stanford University. He's a rockstar in the world of health, a guru in the realm of neural science, and a Jedi Master when it comes to hacking your brain and body for maximum performance. So when he drops knowledge, you better believe we're all ears!
Professor Huberman: "Breathwork is more than just inhale and exhale. It's a potent tool to harness the power of your nervous system. When you master it, you can unlock your body's natural capacity for vitality, resilience, and laser-like focus."
Oh, we're in for a treat, my friends! In this episode, we'll be dissecting some of Professor Huberman's key takeaways. We'll talk about the science behind breathwork, how it affects your physiology, and we'll even give you some practical, real-world tips that you can start using today to supercharge your health and mental clarity. It's like having a secret weapon right in your lungs!
So, don't hold your breath. Well, actually, do hold it for a moment... and then exhale, because we're about to embark on a breathtaking journey through the world of breathwork. Professor Huberman is about to drop knowledge bombs that will leave you breathless, in a good way, of course!
References:
Livin’ the Dream Breathwork Episodes
Balancing Breath:
https://spotify.link/JIihXIbXRDb
Focusing Breath (Box):
https://spotify.link/ehiQsMdXRDb
Relaxing Breath:
https://spotify.link/H7GBecfXRDb
The Natural Breath Meditation:
https://spotify.link/6LWRMYfXRDb
Carbon Dioxide Tolerance Test Results Table:
https://click.convertkit-mail.com/k0ul754lvei6hdmpmrrfdt8w79277/08hwh9hd79453lsp/aHR0cHM6Ly9kb3dubG9hZC5maWxla2l0Y2RuLmNvbS9kL2diaDFjZFl0M2I0cEJXenRDRmV2WmIvZ05QQVdvWkRXM21ncnBzZmV5NWhkdQ==
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about how your shoes may be causing you chronic pain.
Do you deal with chronic aches and pains in your knees, back, neck, or hips?
What if I told you that those nagging pains aren't a normal part of aging but rather could have something to do with the shoes you’re wearing?
Today we’re touching on the history of modern footwear, how their evolution has contributed to a society with weak feet and chronic pain, and tips for what you can do to start regaining your foot strength.
If you’d like to go more in depth. I did an episode early on in starting this podcast called “Why foot health is so important. The history and evolution of the shoe and our feet.”
I’ll include the link in the description of this episode, definitely check it out for a deeper dive.
References:
Livin’ the Dream Podcast:
“Why foot health is so important. The history and evolution of the shoe and our feet.”
https://spotify.link/wnKPOdggDDb
Katy Bowman’s list of Minimalist Shoes (Must read!)
https://www.nutritiousmovement.com/shoes-the-list/
The Best and Worst Shoes for Chronic Pain with Galahad Clark
On the Dhru Purohit Podcast
https://podcasts.apple.com/us/podcast/the-best-and-worst-shoes-for-chronic-pain-with-galahad-clark/id1381257272?i=1000626681737&ign-itscg=30440&ign-itsct=catchall_podcast_ep
Relieve foot pain with lacrosse ball follow along video w/ Doc Jen Fit:
https://el2.convertkit-mail.com/c/k0u0qx57nzc6h4xvlgal/z2hghnhdgkk6zq/aHR0cHM6Ly95b3V0dS5iZS9OYzl4UGJLSGVvRQ==
-
https://www.sciencedirect.com/science/article/abs/pii/S1879981718300913
-
https://pubmed.ncbi.nlm.nih.gov/18932241/
-
https://www.healthychildren.org/English/ages-stages/toddler/Pages/Shoes-for-Active-Toddlers.aspx
-
https://publications.aap.org/pediatrics/article-abstract/88/2/371/57221/Shoes-for-Children-A-Review?redirectedFrom=fulltext
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack was inspired by one of my friends here in San Diego who has been a part of our fitness community and our Accountability Club all the way back since we started it in January 1st. She is a health coach as well and runs her own health coaching business called Tasty Transformations. Shout out to my great friend Samara Tricarico, I’ll include her contact info in the description of this episode. Check her stuff out!
Every morning, Samara drinks a health drink…
Listeners of the livin’ the dream team and accountability club members may have joined along and created a habit of taking an INNER BATH first thing in the morning… this is where, first thing in the morning, you drink a glass of water for a mirad of benefits. Check out MINIsode #1, our very first minisode if you want to learn more about that in depth. And my friend Samara takes this to the next level by adding in some other ingredients and steps to her routine. Listen for her epic morning routinen.
When she told me this, I started to look into the benefits of celery… personally… I have only thought of celery as a delivery device to get as much peanut butter into my mouth as possible at once. But today, I want to talk about why we should love celery, it’s health potental, and how to consume it in your diet for maximum health benefits
References:
The Doctor’s Kitchen
Rupy Aujla
@doctors_kitchen
Samara Tricarico (Health Coach)
Tasty Transformations
@samarat
@tastytransformations
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Beetroot, Apple and Ginger Soup
https://thedoctorskitchen.com/recipes/beetroot-apple-and-ginger-soup/?utm_source=The+Doctors+Kitchen&utm_campaign=3b5557cd7c-EMAIL_CAMPAIGN_SS_Celery_10_09_23&utm_medium=email&utm_term=0_-3b5557cd7c-%5BLIST_EMAIL_ID%5D
Aubergine & Walnut Ragu
https://thedoctorskitchen.us12.list-manage.com/track/click?u=376357f628d9301811a694295&id=d99e131ff0&e=1f65fedb9d
Smashed Chickpea Sandwich (free in the app)
https://thedoctorskitchen.com/share/recipe/469/smashed-chickpea-sandwich?utm_source=The+Doctors+Kitchen&utm_campaign=3b5557cd7c-EMAIL_CAMPAIGN_SS_Celery_10_09_23&utm_medium=email&utm_term=0_-3b5557cd7c-%5BLIST_EMAIL_ID%5D
Shiitake Mushroom, Celery and Cabbage Stir Fry with Konjac Noodles (App)
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about a topic that's oh-so-delicious and often oh-so-tempting – smoothies! But we're not just talking about any smoothies; we're spilling the secrets on how to order a healthier smoothie that will have your taste buds dancing and your body thanking you!"
"Picture this: You're standing in line at your favorite smoothie joint, faced with an overwhelming menu of colorful concoctions. Berries, bananas, and all things blendable calling your name. But how do you make sure your smoothie is a health-packed dream and not just a sugary nightmare?"
"Today, we've got you covered! We're unleashing eight supercharged strategies, shared by my favorite continuous glucose company LEVELS, that will turn your ordinary smoothie into a nutritional powerhouse. As well as offering three smart smoothie orders to help you next time you’re craving one. So, whether you're a smoothie aficionado or a newbie on a quest for liquid enlightenment, this episode is your ultimate guide to sipping your way to health and happiness."
"We're talking about sneaking in extra veggies, deciphering the secret language of low-sugar fruits, and harnessing the power of healthy fats and proteins. We'll even reveal how to create that creamy, dreamy texture without piling on the sugars and syrups."
"So, if you've ever found yourself in a smoothie-induced dilemma, wondering how to make the right choice for your body without sacrificing flavor, you're in for a treat!"
Stay tuned, because by the end of this episode, you'll be a smoothie-savvy expert, ordering concoctions that not only taste amazing but also keep you 'Livin' the Dream' of a healthier, happier you!"
References:
Levels continuous glucose monitor company
Levelshealth.com
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
Question #1: How can I improve my posture and reduce neck and back pain?
- Posture clinic outline and notes and posture at home or at work workouts (DM me for a copy), body is not symmetrical but we should work to make our positions more balanced, Katy bowman movement nutrients, fascia and it’s desire for stability and safety, avoid sedentary time (movement snacks), desk body positions. It can be improved.
Question #2: I heard about Zone 2 cardio from Dr Peter Attia’s book Outlive. What are your thoughts?
Question #3: What are the benefits of Eat Smarter Family Cookbook’s Honey Sriracha Salmon recipe?
Recommendation:
Shawn Stevenson’s new family cookbook
Eat Smarter Family Cookbook
Quote:
"Start where you are. Use what you have. Do what you can." - Arthur Ashe
"Great things are not done by impulse, but by a series of small things brought together." - Vincent van Gogh
References:
Butcher Box Discount Link:
https://shop.butcherbox.com/partners/referral-offer?sref_id=1qryyk1&utm_medium=copy_link&utm_source=referral
Adapt Naturals Fish Oil Supplement:https://adaptnaturals.com/products/bio-avail-omega
Thorne Fish Oil Supplement:https://www.thorne.com/products/dp/super-epa-sp608nc?gclid=EAIaIQobChMI0OCChIL5gQMVdtLCBB3b3QEuEAQYASABEgIjBfD_BwE
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
@jameemarie
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about helping us avoid some common diet and training mistakes when it comes to chasing our goals.
Picture this: You're at the gym, ready to crush your fitness goals and transform yourself into a lean, mean machine. You've got your playlist queued up, your protein shake is on standby, but are you making the most of your efforts?
Well, hold on to your dumbbells because today, we're going to expose some of the most common pitfalls that might be sabotaging your journey to fitness success!
It’s all too common – feeling like we're stuck on a treadmill of mediocrity, not seeing the results we crave, and wondering what the heck is going wrong.
Whether you're a seasoned gym-goer or just starting your health and fitness adventure, this episode is for you. We're going to uncover the secrets of transforming your body and achieving those dreamy goals, step by step.
So, if you've ever wondered why your workouts feel like a never-ending hamster wheel, if you've questioned whether you're giving it your all, or if you've been guilty of thinking that six-pack abs are solely built in the gym – this is your wakeup call! It's time to get real, get motivated, and most importantly, get results!
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
Question #1: I’m a female in my mid 30s and I’m averaging 1500 calories, about 60g of protein, and I’m doing something active 6 days out of the week, 4 out of 6 are cardio focused. My body isn’t responding like it used to and I’m not seeing the results that I want. I want to lose fat and be more lean. Not sure what to do next, any advice?
- Reverse diet, protein, shifting to resistance training with cardio as supplement, steps/converting long runs to walks, focusing on sleep/stress management, make strength the goal instead of body comp,
Question #2: How do I get better at box jumps?
- The importance of plyos, fast twitch fibers we lose as we age, training specificity, regressions and progressions, how not to train plyos, why we believe everyone should train some variation of jumping, bone density, anti fragility, frequency (start slow/small, progressively overload, begin your workouts with plyo, long rest periods, recovery time,
Question #3: I recently found out my mom has the first stages of dementia, are there foods I can eat to help possibly prevent this from happening to me too?
- Brain boosting foods, other things you can do to support brain/mental health
Recommendation:
Shawn Stevenson’s new family cookbook
Eat Smarter Family Cookbook
In Eat Smarter Family Cookbook, Stevenson expands on his bestselling Eat Smarter with 100 delectable recipes with radically upgraded ingredients that are fit for the whole family. Inside, you’ll find recipes like Sweet Potato Protein Pancakes, Supreme Salmon Burgers, and Avocado Fries that offer a healthy and mouthwatering twist to old classics.
Each easy-to-prepare recipe is designed with nutrient-dense ingredients that will transform your body from the inside out. Complete with sample meal plans, mind-blowing food facts, and tips to transform your family’s kitchen, Eat Smarter Family Cookbook has all the recipes you’ll need to upgrade your food choices and, ultimately, transform your health and the health of your entire family.
1 recipe a week, led by jamie
Quote:
"Personal growth is the bridge that connects who you are today with who you can be tomorrow. As you build that bridge through self-improvement, you'll find yourself crossing into a future filled with unlimited possibilities.
Your personal growth is like tending to a garden. It requires consistent care, nurturing, and patience. Just as a well-tended garden yields beautiful blooms, your dedication to self-improvement will yield a life filled with success, happiness, and fulfillment."
This brain snack is all about your age.
When was the last time you were excited to jump out of bed in the morning? Or had the energy to do all the activities you’d like to do? How about the last time you had no joint pain, didn’t rely on prescriptions, or had clear thoughts and cognition all day long? To be honest, most of us are barely getting by.
But what if I told you things don’t have to be this way? What if I told you you could have great physical health and avoid the age-related decline that plagues most people?
Functional Medicine has taught us that when you focus on the right things, this isn’t a pipe dream—it can be a reality. Your reality. In this episode, I’m going to share with you the path toward long-term, vibrant health through reversing your biological age.
References:
Dr. Mark Hyman:
New book: Young Forever
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about something that's going to make you want to lace up those sneakers and head for the great outdoors. We will be talking about the incredible, the invigorating, the life-transforming benefits of exercising outside!"
"Picture this: a radiant sun lighting up the sky, the gentle breeze whispering through the trees, and the sound of your own heartbeat syncing with the rhythm of nature. It's not just a workout; it's an adventure. But why should you trade your indoor gym for the open air? Well, stay tuned because today, we're going to reveal the secrets behind why working up a sweat in the wild can be a game-changer for your fitness journey, your mental well-being, and your overall quality of life!"
We are going to cover some information shared by author and researcher Michael Easter who wrote the comfort crisis and is currently launching his new book Scarcity Brain that I am so excited to read when it comes out. If you find todays topic interesting, I highly recommend checking out Michael Easter’s newsletter, it’s very well done and ranges on a wide variety of health topics. Let’s see what he shared about the science and joy of outdoor workouts.
References:
Michael Easter
New Book: Scarcity Brain
First Book: The Comfort Crisis
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about a topic that's on so many people’s mind: Fat Loss and Health!
Picture this: You're on a mission to transform your body, shed those extra pounds, and supercharge your health. But in a world filled with tempting treats and tantalizing tastes, how do you separate fact from fiction?
Well, fear not, because in this episode, we're serving up a delicious dish of knowledge that'll have you salivating for success! We're about to reveal the 10 foods you should be avoiding like the plague if you want to embark on your fat loss journey with style and vigor.
But wait, there's more! It's not all about deprivation and bland salads. Nope! We've got the juicy deets on what you should be focusing on – those mouthwatering, nutrient-packed power foods that will catapult you towards your dream physique and vibrant health.
So, get ready to take notes, because we're about to arm you with the knowledge you need to make the best food choices for your body and turn your dreams into reality. It's time to level up your nutrition game!
Whether you're a seasoned fitness fanatic or just starting out on your wellness journey, this episode is for you.
I’m going to reference a blog sent out by the continuous glucose monitoring company that I work with, Levels Health. They have some of the most robust data in the world, when it comes to how food affects people's blood sugar and health.
These foods we are about to talk about produced some of the worst blood sugar responses among Levels members. And we are going to offer you ways that you can make these troublesome foods much healthier.
References:
Levelshealth.com
EASY Almond Flour Pancakes & Frittata Recipe: Perfect BRUNCH for STABLE blood sugar | Levels Kitchen
https://youtu.be/o1Z22z-l_Og?si=GEcHnjJwkwt8GhLM
Dr. Andreas Eenfeldt’s talk in Denver on Satiety and the secret to eating better.
https://dhrupurohit.us20.list-manage.com/track/click?u=4163056468e4d3e0552fefc03&id=3dc8cbf866&e=18dbe1939d
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Question #1: I’m in the market for a new pair of shoes. What kind of shoe should I buy?
- Reference foot/shoe podcast, how feet should perform/look, running shoe vs lifestyle shoe vs training shoe, vivo, mark sisson, xero/vibram, how to transition to barefoot, common mistakes for shoes,
Question #2: I’m worried about my balance and bone density, my mom just fell and broke her elbow. Also, I recently went to the doctor, and they told me that i have the beginning stages of osteoperosis. How can I train to get my bone density up and prevent falls?
- Resistance training, unilateral training, diet, plyometrics, spending more time on the floor, goal is not to prevent falls but become more anti-fragile
Question #3: Our gym is doing a protein challenge for extra credit this week. What are some protein tips and tricks to get 1g of protein per pound of bodyweight?
- Quick tips: How to get 1g/lb of bw, breakfast, intermittent fasting, space out and eat at least 30g at each sitting, surprising foods (bone broth, Greek yogurt, edamame, shrimp, tuna, magic spoon, Fairlife whole milk,)
Quote:
“Setting a good example is a far better way to spread ideals than through force of arms.” - Ron Paul
Recommendation:
Brain.fm, focus/stress/sleep/meditation
Discount code: coachdamienSD
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This bitesized brain snack is all about manifestation, visualization, and (as crazy as it may sound) possibly even discovering the ability to time travel in order to take care of our future selves.
Visualization is a powerful tool that can help you manifest your ideal future, but do you know what’s even more powerful? Taking actionable steps toward making it happen!
Dhru Purohit, host of the Dhru Purohit podcast, recently sat down with Dr. Tara Swart, a neuroscientist, to talk about the mind-blowing science of manifestation, and she shared how she uses action boards to harness its power.
If you want to learn more about the science behind manifestation, action boards, and how to use them to attract the things you want in life, I highly recommend picking up a copy of her book, The Source.
In this episode we are going to be walking you through how to create your own action board so you can manifest your ideal future by—and here’s the key—pairing visualization with action.
References:
Dhru Purohit interview with Dr. Tara Swart
https://dhrupurohit.us20.list-manage.com/track/click?u=4163056468e4d3e0552fefc03&id=aa62adf937&e=18dbe1939d
Dr. Swart Book: The Source
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about an essential macronutrient that is often feared. It’s name is a little misleading and a lot of time is misunderstood as the tissue that accumulates around our midsection as we over consume food. Today we will be talking about dietary fat.
Fat is one of the body’s most basic building blocks. In fact, the average person is made up of between 15 and 30 percent fat.
Yet for decades, we’ve demonized dietary fat. We’ve diligently followed low-fat diets that almost always equate to high-sugar, high-refined-carb diets. This diet contributes to insulin resistance, obesity, heart disease, type 2 diabetes, and many other health issues.
However, dietary fats are absolutely essential for health. Think about it: You have more than 100 trillion cells in your body, and every single cell needs to be constructed of high-quality fat. How can your body get this essential component of cells? You guessed it—diet.
So how do you know if your cells are getting enough vital fat? Your body actually sends you signals when it doesn’t get enough good fat—signals you shouldn’t ignore. Some warning signs include:
- Dry, itchy, scaling, or flaking skin
- Soft, cracked, or brittle nails
- Hard ear wax
- Tiny bumps on the back of your arms or on your torso
- Achy and stiff joints
- Memory problems
- Attention deficit disorder
- Diabetes
- Weight gain
- Cancer
If you experience one or more of these symptoms, it could be your body telling you that it’s not getting enough high-quality, essential fats.
References:
ButcherBox.com
(Send DM for discount off your first box)
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
Question #1: I know alcohol is not great for my fat loss, strength gain and health goals. I drink for stress relief at night and as social lubricant at social gatherings. What are some alternatives that I could do instead?
- Stress management strategies, detriments of alcohol, alternatives and recipes, famous examples, mindset and discipline
Question #2: I listened to your episode on the benefits of sauna use. I have a steam room in my house. Is it the same protocol for a steam room as it is a sauna?
- Benefits of both, protocol, safety considerations, differences,
Question #3: What are some foods that lower blood pressure?
- What high blood pressure is and what it does, why lower is important, foods, dark leafy greens, nitrates, beets, sesame oil ( 2 tbsp ), coffee ( light roast or medium roast, not dark - dark you lose the benefits)
Quote:
“Be careful of what you consume. What your body consumes, what your mind consumes, you become.”
Recommendation:
Shawn Stevensons new cook book, with bonus! Pre-Order today!
Eat Smarter Family Cookbook, 100 Delicious Recipes to Transform Your Health, Fitness, & Connection
https://www.amazon.com/Eat-Smarter-Family-Cookbook-Connection/dp/0316456462
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
@jameemarie
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode we are going to do a masterclass episode on hydration. Hydration isn't just about sipping on water; it's the elixir of life that fuels our vitality and keeps our bodies thriving. So, grab your favorite water bottle, settle in, and prepare to quench your thirst for knowledge as we unravel the mysteries of optimal hydration and supplementation.
As the saying goes, 'Water is the driving force of all nature.' But how much do we really need? Are eight glasses a day truly sufficient? And what about the buzz surrounding hydration supplements? Fear not, my friends, in this episode we break down the science, debunk the myths, and equip you with the wisdom you need to hydrate like a pro.
Today we are going to hear from two great experts in this domain, Mike Roussell and Trevor Kashey. Both are PhDs who have conducted research and worked with elite athletes.The result is a two-part series on hydration and hydration supplements (a.k.a., electrolyte packets). Today we’ll cover:
- A brief history of hydration and hydration supplements.
- What dehydration is and how it impacts us.
- Whether dehydration affects athletic performance.
- Three smart guidelines for hydrating around exercise.
Then, we’ll dive into hydration supplements. We’ll cover:
- Who may want to use hydration supplements and why.
- Their potential downsides.
- The truth about salt and hydration.
References:
Michael Easter
Author: Comfort Crisis, Scarcity Brain
Dr. Mike Roussell, Dr. Trevor Kashey
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
56-page governmental sodium report with 62 scientific references.
https://www.who.int/publications/i/item/9789241504836?utm_source=substack&utm_medium=email
This brain snack is all about getting a little uncomfortable in the heat.
Get ready to unlock the secrets of a practice that dates back centuries and holds the potential to revolutionize your health journey. In this episode, we go into the captivating world of sauna use and hot therapy, exploring their remarkable impact on longevity, cognition, and heart health. We are going to unveil the science behind these age-old practices, revealing how they ignite a cascade of physiological benefits that transcend time. If you're seeking a natural and rejuvenating way to enhance your well-being, this episode is your ultimate guide to harnessing the power of heat for a healthier, sharper, and more resilient you.
Imagine stepping into a world of deep relaxation, where the gentle embrace of warmth not only melts away stress but also ushers in a wave of benefits that extend far beyond the sauna's door. From bolstering your heart's vitality to sharpening your cognitive prowess, this episode uncovers the well-documented research that supports these astonishing claims. Whether you're intrigued by the science, seeking holistic ways to maintain your heart's rhythm, or striving to keep your mind as sharp as a tack, we are going to go into the science of heat and its transformative potential for your health. Let’s dive in to discover how elevating your body's temperature could be the key to unlocking a life of vitality and clarity.
References:
References:
1. PMID: 31126559
2. PMID: 25705824
3. PMID: 27932366
4. PMID: 31046520
5. PMID: 27270841
The Dhru Purohit Podcast
“The insane benefits of cold and hot therapy on mood, energy, metabolism and brown fat w/ Susanna Soberg “
https://podcasts.apple.com/us/podcast/dhru-purohit-podcast/id1381257272?i=1000604467060
The Joe Rogan Experience Podcast
“#1474 Dr. Rhonda Patrick”
https://podcasts.apple.com/us/podcast/dhru-purohit-podcast/id1381257272?i=1000604467060
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about the most magical macronutrient, protein.
Today, we're diving into the fascinating world of this mighty macronutrient - the building block of life itself. Protein plays a crucial role in our overall health, from fueling our muscles to supporting blood sugar regulation and even aiding in weight management.
But hold on, because we're not just going to scratch the surface. We'll go deep into the science of protein, uncovering the optimal amount you need based on factors like age, activity level, and gender.
You'll be amazed by how protein can be your secret weapon for maintaining muscle mass, whether you're a fitness enthusiast or an older adult seeking to stay active and vibrant.
We’re going to explore the key differences between animal and plant-based sources, showing you how to create a balanced and diverse protein intake that suits your dietary preferences.
And let's not forget putting our knowledge into practice and translating to ways to prepare protein in the kitchen! I'll share mouthwatering and nutritious tips on incorporating protein-rich foods into your meals, making it a delightful experience for your taste buds and your well-being.
So, let’s uncover the secrets of protein and discover how this powerhouse nutrient can elevate your health and fitness game to a whole new level.
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:Question #1: I’m a busy mom with 2 young kids (3, 5y/o) and life is crazy. I know exercising is so important for having a long health span but I feel guilty every time I walk out the door for my 1-hour workout. Am I a terrible parent for wanting to get a workout in instead of spending time with them? Am I overthinking it? Have you worked with anyone in the past that has had this issue?
- Be the model, incorporate movement with them, tell them where you’re going/what you’re doing, explain the importance, fill your own cup so you can fill theirs/others, shift your mindset, create an environment at home for movement/fun,
- “5 keys to unstoppable family fitness.” Model Health Show Podcast w/ Shawn Stevenson
https://open.spotify.com/episode/4JOmsHhjLSFCcSFaZuzJ1q?si=nfpn0-JlSQWl6alKe_WPzQ
Question #2: I have terrible posture and my neck and upper back are always tired and sore. Anything I can do to help?
- Spend time in extension, find balance in how you spend most of your time, driving a car, sitting at the front of a chair, sit to stand at desk, creating space, posture reminder stickers, holding stress in the neck/shoulders (massage), spinal health, core strength, it stretching and popping isn’t helping than it’s probably a strength issue
Question #3: I‘ve noticed you put cinnamon in your coffee everyday.. what’s the reason? Do you just like it or are there some health benefits behind it?
- Cinnamon: tastes good BUT is also a spice you want to add into your life for these reasons: Anti inflammatory, improved digestion, anti fungal, anti bacterial, soothe gas & bloating, blood sugar regulation
Recommendation:
Michael Moss Books:
Salt, Sugar, Fat
Hooked
Quote:
“The world is changed by your example, not by your opinion.” -Paolo Coelho author of The Alchemist
“Dont adapt to the energy in the room, influence the energy in the room.”
These episodes were inspired because of our obsession with snacks. We love to fuel our bodies with little bite sized nutritious foods.
We’ve also talked about adding MOVEMENT snacks into your day the same way.
So… we have food…. and we have movement covered but what about our brains? It’s time to add some little Bitesized Brain Snacks into your week. Thats what these episodes will be all about. Bitesized wellness wisdom for lifelong learners. So let’s OPEN UP and satiate our minds.
This brain snack is all about going away from the crowd, taking the path less traveled… doing what only 2% of people will do. Taking the Stairs.
Now, we all know that elevators and escalators have their allure – the smooth ride, the luxury of lounging as you ascend – but hey, have you ever stopped to ponder the overlooked and underestimated marvel right before your very eyes? What is that deserted thing that is being avoided by the masses: it’s the humble staircase!
Friends, there's more to those steps than just a means of reaching your destination! Not only do they elevate your fitness game, but they've got the magic to boost your brainpower too!
We are going to discuss how this seemingly mundane activity packs a punch in the quest for a healthier and happier you. We'll unveil how stair-climbing can torch calories, tone muscles, and even improve your cardiovascular health, all while giving you a natural high that no elevator can replicate!
We'll be exploring the surprising link between stair-climbing and mental acuity, how it enhances focus, and boosts creativity – making it the ultimate brain snack you didn't know you needed!
References:
Author Michael Easter
2-Percenter Newsletter
Book: The Comfort Crisis
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about the most irresistible, most sought after treat, the sweetest nectar ever created by man. SUGAR.
and I'm thrilled to have you here today as we dive headfirst into a topic that's as sweet as it is sticky: "Cutting Sugar – The Sweet Escape!"
You know, sugar can be as enticing as that first sip of your favorite soda, but it can also be as sneaky as a hidden candy stash. We've all been there, trying to resist that sweet temptation that seems to be lurking around every corner. But fear not, my friends, for today, we're going to arm you with 9 practical and empowering tips to cut the sugar shackles and reclaim your health!
But before we embark on this journey together, let's make one thing clear: I'm not here to be the sugar police. Nope, no siree! We're all about finding a balanced and sustainable approach to living our best lives. So, if you're ready to ditch the sugar crashes and bid farewell to the sugar rollercoaster, then buckle up, because we're about to dive into some life-changing tips!
References:
Levels Continuous Glucose Monitoring Company
levelshealth.com
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
Question #1: I usually work out really early (5am) to get it out of the way. I just started a huge project at work and i am working late and struggling to get good sleep (quality and quantity). Is it more important that I get good sleep or that I continue working out in the morning? Looking for advice.
Question #2: What’s better? Lighter weights and higher reps, or higher weight and lower reps?
- Depends on goal, depends on what you’re doing the most, depends on skill, time under tension/mind-muscle connection, total volume,
Question #3: What are the benefits of fiber and what are the best ways to add in to my diet?”
- Different types of fiber, benefits, sources of fiber, supplements
Recommendation:
The Ready State w/ Kelly and Juliet Starrett
Book: Becoming a Supple Leopard, Built to Move
IG: @thereadystate
Podcast: The Ready State Podcast
Quote:
“Sometimes our lives have to be completely shaken up, changed, and rearranged to relocate us to where we are meant to be.”
-Adrianne Hemenway
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
@jameemarie
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This episode is all about diving deep into the very core of how we can use calories, carbs and cheat codes to help us achieve our fat loss goals. Get ready to unlock the ultimate cheat codes for shedding those stubborn pounds, as we demystify the world of calories and their impact on our bodies. But that's not all – we have a game-changer for you! Stay tuned as we reveal the secret to embracing carbs the healthy way, so you can fuel your body while still achieving your weight loss goals. Get ready to be inspired, motivated, and armed with the knowledge to take charge of your well-being. And based on what the experts are suggesting, it's time to level up our health and unleash our full potential.
We will cover:
- 6 things you need to know about calories and weight loss from Dhru Purohit's Newsletter
- Max Lugavere's 10 cheat codes to fat loss.
- Levels' Glucose Monitoring Company's 12 healthy ways to eat carbs
References:
Dhru Purohit
The Dhru Purohit Podcast, “Try This” Newsletter
https://open.spotify.com/show/7KXy3gx2FMFux1Hqiygh5g?si=U2U86w1hQnOMGDeCV8G1-Q
Max Lugavere
Books: Genius Foods, Genius Kitchen
Genius Life Podcast
https://open.spotify.com/show/5WkdjiVLo1kp3alPfFZItS?si=53wMCqSYTkWd14QwkR_jYg
Levels Continous Glucose Monitoring Company
Levelshealth.com
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
Question #1: I’m a 48-year-old high school teacher, I’m a highly active individual committed to maintaining my physical fitness. I was an athlete growing up and now continue to lead an active lifestyle. I engage in 4 high intensity group fitness classes a week. I also play tennis 2 days a week. I get 15,000+ steps a day. I have been struggling to achieve my desired fat loss goals and have been stuck at a body fat percentage of 30% for the past two years. Additionally, I experience consistent fatigue, exhaustion, and aches and pains, which are interfering with my overall well-being.
- Hormesis, overtraining, stress management, doing the least amount as possible to elicit the optimal amount of change, shifting workouts based on recovery (mindset of staying consistent), HRV/recovery tracker, other pillars of health better be dialed in if you’re stressing the movement pillar (alcohol, sleep, diet),
Question #2: What are the benefits of Cardio?
- Cardiovascular system, mental health, longevity, endurance, best forms of cardio (rucking, hills, something you enjoy but avoid repetitive movements
Question #3: I know protein is so important, and when I eat at home I can get my protein goal pretty well, but when I go out I’m having a hard time tracking and selecting foods to hit my goal, I usually fall short on the weekends which takes my weekly average below what I need. Any advice?
- Planning ahead, better to over estimate calories and underestimate protein (oils, sodium, salt, can’t control what goes in), don’t be afraid to go for the main dish (side dishes will make it tough to hit goal), pizza or burger joint is okay just prioritize the meat over the sides,
Recommendation:
Dr Rangan Chatterjee
IG: @drchatterjee
Podcast: “Feel better, live more"
Friday 5 newsletter
Book: Happy Mind Happy Life, Feel Better In 5, How To Make Disease Disappear, The 4 Pillar Plan, Feel Great Lose Weight
Quote:
“Give yourself permission to unplug and regroup, without feeling guilty. You can’t be there for others if you don’t take care of yourself first.”
This brain snack is all about the connection between happiness and health.
I read a post from someone today that said, “If I knew I would live this long, I’d have taken better care of myself!” I really sat and thought about that for a moment.
Self-care is not selfish. Take care of your body.
It’s said that your body is the only place you have to live.
I’ve read that “wellness” is the complete integration of body, mind and spirit — the realization that everything we do, think, feel and believe has an effect on our state of well-being… the state of our health!
A friend of mine, any time they end a conversation with someone, always says, “Stay healthy and happy!” The two go hand in hand.
A member sent me this poem the other day, shout out to you Rene if you’re listening to this. The poem title…
HAPPINESS AND HEALTH
References:
Happiness and Health poem
By Voltaire
Arthor C. Brooks:
Harvard Professor, PhD Social Scientist, bestselling author and columnist
Books: From Strength to Strength, Love your enemies, The conservative heart, Build the life you want
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Question #1: How can I improve my energy levels throughout the day?
- Sleep, hydration, nutrition, sugar intake, nature time, caffeine, sedentary positions, oxygen, eye sight,, brain.fm focus app and active movement snacks, book deep work by cal Newport
Question #2: I heard muscle confusion helps with best results. Is it better to constantly mix up the exercises I’m doing, or to keep them the same for a while then change?
- Learning a skill, 7 foundational moves, fitness and finances are very similar (invest in things and quickly take out, spread money all over place), progressive overload, first phase of fitness journey neurological then hypertrophy and strength, train for your centenarian decalthlon, how athletes train,
Question #3:
- AC back story nutrition goal of sharing healthy snacks, what to look for in a good protein bar, read off
Recommendation:
Kelly McGinigal, Stanford professor and author,
Books: Joy of Movement, Willpower Instinct
Quote:
“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you're climbing it.”
-Andy Rooney, American radio and television writer
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
@jameemarie
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, will cover a few of the things I learned this week while on this path to being a lifelong learner. Instead of a MASTERCLASS episode, where I break a topic down with a deep dive, I will give the cliff notes, highlights of what I’ve learned this week and then I’ll attach the source from where the content came from in case you wanted to learn more.
In this episode we talk about:
1. Giving yourself a “license to sin.” In the book “The willpower instinct” by Dr. Kelly McGonigal, she references a common behavior that most of us do where in life we decide that we have been “good” in a certain circumstance, and in turn that gives us permission to be bad.”
Dr. McGonigal explores the concept of the "license to sin" and how being good can actually give people permission to behave badly. She explains that when people feel like they have been good and exercised self-control, they feel entitled to indulge in a reward or a treat, even if it is something that goes against their long-term goals or values.
-
We then tie that into an interview that neuroscientist Professor Andrew Huberman had on my favorite podcast “The Model Health Show” w/ Shawn Stevenson where they discussed how to achieve the holy grail of Life. And the holy grail of life, is when effort feels good! Now, no one gets to be in this state all the time, but he argues that when we push ourselves physically, we get multiple opportunities to go from the "I don't want to do this,"state, to “I’m going to do this for a purpose of growth, and doing it anyway and the science of benefiting from that mindset.
-
We talk about how in order to obtain your goals, it’s so important to not look at the surface level of why you’re going after that goal… and to take the time to dig into the DEEPER WHY… this begs the question… how do we find our own deeper why. So we are going to figure out how to really find your deeper why by asking the right questions. We are going to do this based on the book by Gary Keller and Jay Papasan titled “The ONE Thing.”
Everything in life comes down to the questions we ask. When we ask great questions, we find clarity, direction and momentum in the answers.
Of course, the opposite is also true. Ask the wrong questions, and we end up way off course, because if we’re asking the wrong questions, there can be no right answers. I think if you use the tools we talk about in this episode, you’ll really get a clearer picture as to why you are going after your goals, and with that increased clarity comes incredibly beneficial side effects which will help you toward success.
- And we will finish the episode by answering a question that I get on a very frequent basis… what should my macro split be when I’m going for my fat loss goals? How many carbs, fats and proteins should I eat? Is it as easy as me giving you a percentage of each one and, that being that?? If you’ve listened to me for any period of time… I hope you know by now that the answer is definitely not that simple.
References:
The Model Health Show w/ Shawn Stevenson
Compilation clip from Professor Andrew Huberman Neuroscientist from Stanford
Episode 659, 23mins in
“How building muscle and boosting fitness impacts the rest of your life.”
https://open.spotify.com/episode/6jD2xPH6erKJ1sLiDhruBn?si=w8MVCHaRSJy7bJPKyrMSpQ
Professor Kelly McGonigal Book
“The Willpower Instinct”
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:Question #1: What are some tips for staying motivated and committed to my health and fitness goals?
- Gamification toward your goal, burn or burn, accountability, your future self book (becoming best friends with your (future self), create accountability by putting it out there (tell, show, post), create a routine while motivated to carry you through the unmotivated times, stack it with something that you really look forward to, celebrate the small wins, become the health focused person in your circle,
Question #2: What are the benefits of strength training?
- Importance of muscle for longevity, strength being a proxy of longevity and better health span, proprioception, bone density, being more anti-fragile, being able to do the things that you want later in life w/o limitations
Question #3: I heard breakfast is the most important meal of the day. Is this true and what should I eat for fat loss goals?
- Depends, if hormone issues need to eat early (protein/healthy fats/fiber), if fat loss and hormones are okay, consider time restricted feeding, depending on activity in the morning and how you feel, protein heavy for first meal, do you have trouble getting calories in or protein in-adjust for that,
Recommendation:
Andrew Huberman, Huberman Lab Podcast, YouTube, all things science
IG: @hubermanlab
YouTube: https://youtube.com/@hubermanlab
Quote:
"Your health is an investment, not an expense."
References:
Livin' the Dream Podcast:
"Find success by gamifying your health, fitness and wellness."
https://open.spotify.com/episode/6Tdp6PvZm42dvSnoZP9F8E?si=tIqdzgmkSl2Doo2Ddy1Qzw
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
@jameemarie
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
- Question #1: What does your typical morning routine look like?
- Two different scenarios (if we coach or don’t), morning off (Coffee, sunshine, Joovv, meditate, creative, physical activity, first meal of the day around 12-1pm, then coach), night off (Everything is set up, coach, protein powder/green juice, finish up admin stuff, home/eat, physical activity, create, admin work)
- Creative stuff first, physical stuff next, tedious admin stuff later in the day
- Jamie: prep for dinner
How to use social media, butcher box,
- Question #2: How many times a week should I be working out for my goal? My goal is to be strong, lose some body fat, and have more energy.
- Frequency for body fat goals, strength gain goals, how to maximize results on days not training, how to support your training with other pillars or total health, do what works best for you and listen to your body (adjusting off plan when necessary), recovery days,
- Question #3: Can I eat carbs and still lose weight?
- Different kinds of carbs, all carbs breakdown to glucose, simple vs complex, we don’t need carbs but they do fuel certain types of activity, long term sustainable diet (can you do it forever),
Recommendation:
Jim Kwik, podcast Kwik Brain, YouTube,
IG: @jimkwik
Teach you how to learn/read faster, everything on brain health, prevent cognitive decline
Quote:
“Live as if you were to die tomorrow. Learn as if you were to live forever.” – Mahatma Gandhi
These episodes were inspired because of our obsession with snacks. We love to fuel our bodies with little bite sized nutritious foods. We’ve also talked about adding MOVEMENT snacks into your day the same way.
So… we have food…. and we have movement covered but what about our brains? It’s time to add some little Bitesized Brain Snacks into your week. Thats what these episodes will be all about. Bitesized wellness wisdom for lifelong learners. So let’s OPEN UP and satiate our minds.
This brain snack is a list of over 50 pieces of fitness advice that will help you be successful. I wanted to shout out some content from a guy I follow on Instagram @thebrookscoleman. He compiled an amazing list I wanted to share, and add my own take to them.
There’s a lot of information out there. There’s a lot of opinions out there from loud voices. Some with great intentions, others just out to take advantage. Most people spend months, years, decades, searching for the magic bullet. Some new workout plan, new fancy diet, something different that will change all their ill with a magic pill.
The truth is - as with most things - there’s a lot of nuance in health, fitness and wellness and the algorithm gods on social media don’t reward nuance. They reward scary, polarization and straight up it unfortunately seems like the crap rises to the top.
No single food is poisonous on it’s own - too much of pretty much everything is. No exercise is perfect for every single person in the world - exercise mostly either builds muscle or burns calories. You can’t “burn fat” long term successfully, any way outside of a calorie deficit paired with resistance training and enough protein.
These pieces of fitness advice will include a lot of myth debunking and nuance and will be helpful in guiding you to the fitness level that you want.
References:
IG: @thebrookscoleman
**Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:**
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
- Question #1: My life is super crazy right now and I’m having a hard time getting to the gym to do a workout. What can I do?
- Time management stacking (sedentary w/ active), Anything is better than nothing. Insert fitness into your day (yard work, parking far, stairs, carrying groceries), if it’s because of kids you can build your fitness into what you do with them, on lunch break you decide to take half and do a walk, quick little workouts at home (body weight, light weight, mobility), exercise is not as impactful as overall daily movement, think about back in the day they didn’t have exercise planned in-life was their exercise, think about all the other pillars getting dialed in if exercise can’t be perfect
- Question #2: I feel pain in my knees when I squat, what else can I do?
- Sources of pain (alignment, structural, mobility, strength), 7 fundamental movements, nutrition, frequency, if you don’t use it you lose it, be the CEO of your own health, centenarian decathlon,
- Question #3: What alcohol is the best to drink if I’m watching my calories for fat loss goal?
- Low calorie options, chasers, mixed drink options, what foods you eat when drinking, planning ahead, setting a boundary/limit for yourself, support from people you’re with, be honest with yourself on how bad you want goal
Recommendation:
YouTube BigThink for lifelong learners
https://www.youtube.com/@bigthink
Quote:
"Self discipline begins with the mastery of your thoughts. If you don't control what you think, you can't control what you do."
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Zbiotics.com (prebiotic drink for hangover cure)
Discount code: Jameemarie
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
@Jameemarie
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This brain snack is all about "What to do when you hurt" (injuries, accidents, tears, strains, sprains, OH MY!)
I just finished an incredible book by Kelly and Juliet Starrett called “Built to Move.” There was one part I wanted to share in this episode about physical pain, and how we go about recovering from that pain.
We did a whole master class episode titled, “Don’t ice, walk it off.” And I highly recommend checking that out if you are still icing your physical injuries like I have my entire life.
And the title of the special section I want to share is: What to do when you hurt.
Pain… like death and taxes is part of the human condition... it's part of the human condition too to be able to triumph over pain.
The body is an incredible healing machine, so as unpleasant and common as it is, to feel musculoskeletal pain, don't freak out when you're hurting.
Most times musculoskeletal pain will dissipate on its own. When it doesn't you usually have the ability change, modify, attenuate, or eliminate it. Moving more and being well rested, well fed, and less stressed out, can also go a long way in making your brain more tolerant and resilient to pain and discomfort. When you need a first aid approach, here are some things to think about. Pain is a request for change. Your brain gets input from the affected part of your body, then interprets that input as a threat or not. Ultimately giving you the message that you need to do something differently. How differently depends. Pain doesn't always mean that you're injured or that a tissue is damaged, in fact most times it doesn't.
If you’re using it to speed up the healing process… drop the RICE and incorporate the PEACE & LOVE.References: Kelly and Juliet Starrett Book: Built to Move
Livin’ the Dream Podcast
“Don’t ice, walk it off.”https://open.spotify.com/episode/613xgEPOgJhVW8e5ejSA4v?si=_vzGqL4WSL2INn9RI70Hzg
**Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:**
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about current events, our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
- Question #1: How can I improve my immune system to reduce the risk of illnesses?
- Immune boosting foods, immune supplements, mushrooms, thermoregulation, sleep, stress management, appropriate movement and exercise, don’t over sanitize,
- Question #2: My doctor said I have to stop jumping because I have osteoporosis and some arthritis, what else can I do when these exercises come up in a workout?
- Why do you have have this condition, what can we do to reverse it or at least slow it, plyometrics with appropriate intensity, nutrition/supplementation, power training, hormesis, if you don’t use it you lose it, don’t let anyone else be the CEO of your health,
- Question #3: I’m trying to add more vegetables in, but I’m feeling overwhelmed and don’t know where to start. What are some ways to sneak/add different veggies in each day?
- Keep it simple, herbs/spices, add in 1 new one each week, 30 different plants a week, baking instructions,
Recommendation:
Dr Mark Hyman, Doctors farmacy podcast, his huge collection of books, longevity roadmap series,
@DrMarkHyman on IG,
Quote:
"What a cool coincidence that the only way to experience the peak human experience of flow, is at an intersection of our greatest challenge and a level of our preparation.
The most joy and fulfillment that I can feel on this planet, is where I’m putting myself at the edge of my ability, great challenge, and at the end of a long road of preparation to meet that challenge."
-Steven Kotler interview
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
**@livinthedream_podcast
@jameemarie**
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
These episodes were inspired because of our obsession with snacks. We love to fuel our bodies with little bite sized nutritious foods.
We’ve also talked about adding MOVEMENT snacks into your day the same way.
So… we have food…. and we have movement covered but what about our brains? It’s time to add some little Bitesized Brain Snacks into your week. Thats what these episodes will be all about. Bitesized wellness wisdom for lifelong learners. So let’s OPEN UP and satiate our minds.
Now, let's uncover what makes fructose so intriguing. First off, fructose is a natural sugar found in fruits, honey, and some vegetables. It's known for its sweetness, making it a popular ingredient in various food products, from desserts to beverages.
What's good about fructose? Well, when in its natural form tucked away in whole foods it has a lower glycemic index compared to glucose, which means it doesn't cause a sharp spike in blood sugar levels. This characteristic can be particularly beneficial for individuals with diabetes or those aiming to maintain steady energy levels.
The connection between fructose and our gray matter is indeed intriguing. Some research suggests that fructose can influence brain function. It may affect appetite regulation, leading to overeating or a preference for sweeter foods. Additionally, fructose metabolism in the brain may play a role in conditions like Alzheimer's disease, although further research is needed to fully understand this connection.
Fructose is indeed a captivating character in the world of sugars. Its sweetness can bring joy and delight to our taste buds, but we must also be mindful of its potential pitfalls. Enjoy fructose in its natural form, through fruits and vegetables, and remember that moderation is key when it comes to added sugars. So, embrace the fruity goodness of fructose, but don't let it lead you down a sugary path of excess!
References:
Dhru Prohit Podcast
“Groundbreaking hypothesis identifies the biggest driver of alzheimer’s disease w/ Dr Richard Johnson.”
https://podcasts.apple.com/us/podcast/dhru-purohit-podcast/id1381257272?i=1000608167852
Livin’ the Dream Podcast
“The truth about fruit, is it good or is it bad?”https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000567032953
**Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:**
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
- Question #1: I am a 45 year old woman, going through the beginning stages of menopause. I am constantly trying to get on track with my health and fitness, specifically stress management and fat loss. The problem is I dont have support from my husband and two kids which makes it difficult. We are constantly entertaining and at least twice per week we have people over. There is never a shortage of good food and alcoholic beverages. What are some things I can do to start getting back on track?
- 5 Top strategies, 5 easy tips and habits to implement into life, menopause specific tips
- Question #2: What is more important, the weight you choose or your form?
- Form is the foundation, progressive overload, challenge to change, different ways to increase time under tension or mechanical load (reps, sets, volume, tempo, etc),
- Question #3: Can you eat eggs every day?
- Natures multi-vitamin, cholesterol questions, protein/fat, got a bad name, versatile, brain health,
Recommendation:
Max Lugavere
IG: @maxlugavere
Podcast: The Genius Life
Books: Genius Foods, Genius Kitchen
Quote:
"When you can't control what's happening, challenge yourself to control the way you respond. Thats where your power is."
References:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
these episodes will be all about. Bitesized wellness wisdom for lifelong learners. So let’s OPEN UP and satiate our minds.
This brain snack is all about hacking your attention and focus. This week I came across one of my newest favorite, short educational videos from Big Think. They sat down with neuroscientist Amishi Jha.
I’m going to share with you how she tells us that we can hack and gain control of our focus and attention.
Have you ever felt like your mind is wandering off in a million different directions? Do you struggle to focus on the tasks at hand or find yourself easily distracted by the endless temptations of modern life? Well, my friends, you are not alone!
It seems like we live in an era where attention is the most precious currency. From social media notifications to cat videos, our minds are constantly being pulled in every direction imaginable. But fear not, for in the midst of this attentional chaos lies a powerful secret weapon: focused attention or it’s more formal name, meditation!
Ahh, meditation, the age-old practice that brings peace and tranquility to even the most frazzled of minds. But what if I told you that meditation is not just about sitting cross-legged and chanting "om"? What if I revealed that it's also a potent tool to hack your attention and unleash your focus?
**References:
Big Think on Youtube
Neuroscientist Amishi Jha.
"Revive your attention span in 12 minutes with neuroscientist Amishi Jha"**https://youtu.be/YkYrQR8tFzk
**Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:**
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we talk about our wins and struggles over the past week, and we answer questions from you, the listeners.
Questions:
Question #1: I’m wearing a sleep tracker that shows my quality of sleep and tells me how many minutes I’m in each stage. What is the optimal amount of REM and Deep Sleep I should be getting?
- How to use trackers, look at long term averages, look at what changes you make do to those averages, gold juice/Mello/brain.fm
- D: Deep 50m, 2h, in bed 8h42m, sleep 7h18m
- J: Deep 1h30m, 56m, in bed 8h20m, sleep 6h50m
Question #2: How important is stretching? What’s the minimal effective dose?
- Difference between flexibility and mobility, frequency is king, if you don’t use it you lose it, fascia,
- Watch this video explaining fascia!
https://youtu.be/01LbcCDTwF4
And this one
https://youtu.be/v54l3wDTJHg
Question #3: A common question with summer coming up, people traveling, more kids sports tourneys and more on the go… we’ve been asking our clients to hit their protein goals and a common question has been for some easy on the go protein ideas.
- Hard boiled eggs, beef/turkey jerky, almonds, Jamie’s list of favorite protein rich foods,
- Protein bars: Last resort but our recommendations are Epic, Aloha, and Bulletproof collagen bars.
Recommendation:
MINDPump, podcast, YouTube, workout programs,
IG: @mindpumpmedia
Youtube: https://www.youtube.com/@MindPumpShow
Quote:
“Make someone smile every day, but don’t forget, you’re someone too.”
These episodes were inspired because of our obsession with snacks. We love to fuel our bodies with little bite sized nutritious food snacks.
We’ve also talked about adding MOVEMENT snacks into your day as well.
Now it’s time to add Bitesized Brain Snacks into your week. That's what these episodes will be all about. Bitesized wellness wisdom for lifelong learners. So let’s OPEN UP and satiate our minds.
This brain snack is all about sleep. We are going to go over some crazy facts about sleep and some simple and actionable recommendations that you can use to begin to immediately sleep deeper and longer.
- Among people with Alzheimer’s, 60-70 percent have at least one clinical sleep disorder.
- Poor sleep and circadian ghythm disruptions increase cancer risk.
- People who sleep just five hours per night are 4.5 times more likely to catch a cold.
- Sleep deprivation can cause blood sugar imbalances.
- Poor sleep increases amygdala activity by a whopping 60 percent.
- Getting less than six hours of sleep per night is associated with a 200 percent higher risk of heart attack.
**References:
The Dhru Purohit Podcast
“Sleep mater class: How poor sleep makes us hungry, disrupts our blood sugar, and increases our risk for Alzheimer’s Disease with Sunjya Schweig, MD”**
https://podcasts.apple.com/us/podcast/dhru-purohit-podcast/id1381257272?i=1000603913640
**Brain.fm App: Science backed music to help with relaxation, meditation, focus and sleep.
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:**
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we welcome a brand new Co-Host to the show.
Meet Jamie Martinez, ex athlete, health coach and group fitness instructor.
We answer questions from you, the listeners:
Questions:
Question #1: I’m struggling to lose weight, I have been really dialed in on the week days, but not on the weekends. How do I not let my weekends derail my week of hard work?”
- We discuss: Weekly averages, holy trinity of fat gain, strategy of hitting your social goals while staying in the confines of your health goals, planning ahead (food tracker input prior, physical activity done prior creating a situation where your body needs the extra calories/recovery, being up front with your goals to your friends, planning the event yourself around physical movement instead of sunday Funday)
Question #2: “I’ve been taking these group fitness sessions for a year now and really haven’t lost much weight. What am I doing wrong and do you recommend adding in or taking away anything to see results?”
- We discuss: Client story, talk about resistance training, protein, zone 2 cardio, stress management, NEAT
Question #3: What should I be having for breakfast/first meal of the day?
- We discuss: It depends, goal, what are you currently doing/what are the results of that, protein first, avoid naked carbs,
Recommendation:
Shawn Stevenson
The Model Health Show Podcast, 10 year anniversary
Quote:
“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”
—Harriet Tubman
Today, we will cover a few of the things I learned this week while on this path to being a lifelong learner. Instead of a MASTERCLASS episode, where I break a topic down with a deep dive, I will give the cliff notes - highlights version of what I’ve learned this week and then I’ll attach the source from where the content came from in case you wanted to learn more.
**In this episode we talk about:
1. Joe Delaney's YouTube video titled “6 things I do every day to stay in shape.”
-
How to regulate your nervous system from a podcast episode from one of the greatest body builders of all time Ben Pakulski, host of the Muscle Intelligence Podcast.
-
A Mindpump IG post titled “5 easy steps to lose weight without counting calories.”**
4. Physical activity and your mental health. What could they possibly have in common? Is there something that you could do to protect you from anxiety, stress and depression? We will see what one of my favorite authors on movement and stress resiliency, Kelly McGonigal, what she had to say about this topic.
References:
6 things I do every day to stay in shape.
https://youtu.be/T5reu3R55kM
The Muscle Intelligence Podcast w/ Ben Pakulski
“How to regulate your nervous system.”
https://open.spotify.com/episode/3Wpg0ax9vm7N4Q2npdGmF0?si=S1BukHlyT9OdNWypesV2jQ
Mindpump Media
MindPump Podcast
IG: @mindpump
Kelly McGonigal on the Model Health Show Podcast
Instagram Clip:
https://www.instagram.com/reel/ColS7LgLCNa/?igshid=YmMyMTA2M2Y=
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode, we will touch on a handful of topics I found interesting this week.
Today, will cover a few of the things I learned this week while on this path to being a lifelong learner. Instead of a MASTERCLASS episode, where I break a topic down with a deep dive, I will give the cliff notes, highlights of what I’ve learned this week.
In this episode we talk about:
1. A book I’m finishing up right now titled “Burn (New research blows the lid off how we really burn calories, stay healthy and lose weight).” by one of the main researchers of the Hadza Tribe, Dr. Herman Pontzer
-
Metabolic set point. Your body loves homeostasis. if you ever deviate out of that range, it does everything in its power to maintain homeostasis and get it back to that level.
-
I also wanted to share 13 steps that Thomas DeLauer uses to stay under 8% body fat all year round. Thomas DeLauer is a pretty prominent figure on youtube and social media platforms who shares some pretty great content.
-
Dan Garner's philosophy on how motivation and willpower are not the best way to chase your health goals and what he thinks are the best character traits that will allow you to achieve the things you want out of life.
References:
Book: “Burn. New research blows the lid off how we really burn calories, lose weight, and stay healthy.” by Herman Pontzer PhD
Youtube Video: “13 steps I follow to stay under 8% body fat.”
https://youtu.be/j1IN3CykYeI
The Adversity Advantage Podcast
“Dan Garner on how to fight fatigue, reduce stress & improve your sleep.”
https://podcasts.apple.com/us/podcast/the-adversity-advantage/id1496406333?i=1000595371654
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode, we are going to do something a little bit different. A lot of you know that when we decided to make this podcast, the goal was to let us do all the dirty work when it comes to learning about ALL THINGS health, fitness and wellness. The goal was to let US search through what all the experts are saying, let US do the research and then in turn, we then teach it to the Livin’ the Dream Team. We teach what is most applicable and helpful to you.
So today, I’m going to touch on a few of the things I learned this week while on this path to being a life ong learner. Instead of a MASTERCLASS episode, where I break a topic down with a deep dive, I will give the cliff notes, highlights of what I’ve learned this week and then I’ll attach the source from where the content came from in case you wanted to learn more.
In this episode we talk about:
1. How our ENVIRONMENT, the things we choose to surround ourselves with, the things we may not have control over, how our ENVIRONMENT shapes our health.
2. How making it harder on yourself to snack and harder on yourself to take those small sips, dips, licks and tastes throughout the day, can be extremely impactful to your weight management goals.
3. We will teach you what the author of Atomic Habits, James Clear’s philosophy is on The four laws of behavior change. And how you can build and change habits in your life. As well as share three ideas he offered in his most recent newsletter that I thought we could really benefit from.
4. I give you a rundown on 4 books that I just finished back to back. These books include; Salt, Sugar, Fat (How the food giants hooked us) by Michael Moss which came out in 2013, and then his sequel to the book Hooked (Food, free will, and how the food giants exploit our addictions) that came out 2021. Also The Hungry brain (Outsmarting the instincts that make us overeat) by Dr. Stephan J. Guyenet, and then the last book called The way we eat now (How the food revolution has transformed our lives, our bodies and our world) by Bee Wilson. They all did a phenomenal job at really breaking down the timeline of what happened with our food, our food care systems, and corporations that really took advantage (and are still taking advantage) of how our addictive and reactive and emotional brains work. If you’re someone that struggles with your relationship with food in any way… I definitely recommend these books.
References:
Email for Accountability Club information:
Damien.etffitness@gmail.com
The Doctor’s Farmacy Podcast w/ Dr. Mark Hyman
“How our ENVIRONMENT shapes our health.”https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000591431618
Book:
“The Hungry Brain, Outsmarting the instincts that make us overeat.”
by Dr Stephan J. Guyenet
James Clear, Author of Atomic Habits
Podcast w/ Dr. Peter Attia “The Drive”https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000591299495
Newsletter:
https://Jamesclear.com/3-2-1
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we are going to be discussing how you can become incredibly disciplined, if you GAMIFY your discipline. If you make being disciplined fun rather than hard, and the more you gamify your goal, the more exciting it gets… the better results you get… the more motivated you become… and ultimately, the longer you gamify (at least if you do it the way we are going to talk about today), the more data you get and then it’s like you’re trying to beat your own scores and get your best records… if you can turn it into a game against yourself. You can make discipline way more fun. You vs. You. The oponent staring back at you from the mirror.
The more fun you have chasing your goals, the more likely it is that you will be consistent, and when the time inevitably comes where you fall off or hit an obstacle.. The more likely it is that you’ll get right back on track after you have fallen off. So today, we are going to help you find success by GAMIFYING your health, fitness and wellness.
**The number one way I’ve done this personally is to quantify and gamify tasks. The theme of this episode can be summed up simply by a great quote…
“What gets measured, gets managed.”
References:**
Livin’ the Dream Podcast episode
“5 ways to make changes that stick.”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000570179522
“How to make exercise a habit”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000505512438
“Atomic Habits by James Clear.”
“Tiny Habits by BJ Fogg”
“The Power of Habit by Charles Duhigg”
Rob Dyrdek Podcast
“Build with Rob”
MUSE meditation headband
Choosemuse.com
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
It’s the holiday season!! And oh man, is magic in the air! If you’re listening to this episode when it drops, then you’re probably still feeling the after effects of your thanksgiving feast. I hope your experience was everything you wanted and more.
But with the holiday season, comes a lot of challenges when it comes to our health.
This episode is going to be geared towards those that struggle with overconsumption over the holidays. Those that feel their holiday season is the time when they really go off the rails with their health goals. For those who have struggled with putting on unhealthy body fat over the holidays. Those who care about their body composition and how they look, their overall health and how they feel, and know that some of the things they do over the holiday’s don’t usually match their health goals.
**Over the past month I have been listening to podcasts and health experts with the focus of healthy holidays in mind. What follows is a compilation of some of my favorite messages from some of my favorite podcast follows.
References:**
Katy Bowman, Nutritious Movement Podcast
Author: Move Your DNA, Grow Wild, Simple Steps to Foot Pain Relief, Movement Matters, and more.
Episode: CELEBRATE! 11 steps to cozy, joyful and dynamic holidays.
https://podcasts.apple.com/us/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000586726478
Livin’ The Dream Podcast episode 12: “Life is about BALANCE. Avoid the HOLY TRINITY of fat gain.”
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Dr. Jade Teta
IG: @jadeteta
Podcast: Next Level Human
Author: Next Level Metabolism
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
There are few things that you do in life that occupies a third of your life? I used to be under the assumption that sleep was kind of a waste of time. I used to think if there was a magic pill I could take to keep me awake, I would have so much time to do other things!
“I’ll sleep when I’m dead,” “Sleep is for the weak and unmotivated..” I was so so wrong.
Sleep is not lost time! It’s not just a way to rest when you’re tired or when you have nothing better to do. There are many benefits that come from sleeping.
In today’s episode we will moving on to our final pillar of total wellness,
Pillar #4 Sleep and Recovery.
Last week we covered pillar #3 Stress Management and the weeks before that we covered Pillar #1 movement and Pillar #2 Nutrition. so if you haven’t listened to those episodes yet, I recommend going back and listening to them first, as this was a presentation that I gave to a company and it had a certain order and flow to it.
Total Wellness is a large subject.. and four really important pillars to total wellness are… Movement, Nutrition, Stress Management and Sleep.
In this episode, we will touch on some of the struggles that we currently see with the way our society is sleeping… or for some NOT sleeping. Then we will discuss strategies and tips on how to boost our sleep pillar to optimal status.
References:
Livin’ the Dream Podcast Sleep Episodes:
“Why SLEEP is so important to your fat loss goals.”
**https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762
“The Four Pillars of Fat Loss.”**
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000507196550
Book: “Sleep Smarter” by Shawn Stevenson
Professor Andrew Huberman: The Huberman Lab Podcast
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110
Sleep Episodes: Episodes 2-5
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode we will moving on to the next pillar of total wellness,
Pillar #3 Stress Management.
Last week we covered pillar #2 Nutrition and the week before that we covered Pillar #1 movement. so if you haven’t listened to those episodes yet, I recommend going back and listening to them first, as this was a presentation that I gave to a company and it had a certain order and flow to it.
We are breaking the topic of TOTAL WELLNESS down into four important pillars. So the goal is to learn how important these big rocks are and how we can leverage them to improve our Total Wellness.. I’ll bring up what we covered in that presentation but we are also going to go much deeper on each topic.
Total Wellness is a large subject.. and four really important pillars to total wellness are… Movement, Nutrition, Stress Management and Sleep.
Today, we will touch on some of the struggles that we currently see with the way our society is experiencing and managing stress. Then we will discuss strategies and tips on how to boost our stress management pillar to optimal status.
References:
Book: “Why Zebras Dont Get Ulcers” by
Robert M. Sapolsky
Dr. Stephen Cabral
IG: @stephencabral
Book: Rain Barrel Effect
Mentions:
Wim Hoff
Professor Andrew Huberman (podcast “Huberman Lab Podcast”)
Brain.fm App
(First month Free, then 20% off
subscription)
Discount Code: coachdamien_sd
Eatdirtfood.com
Discount code (10% off entire order):
DirtyDamien
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode we will moving on to the next pillar of total wellness, nutrition. Last week we covered pillar #1 Movement so if you haven’t listened to that episode yet, I recommend going back and listening to that first, as this was a presentation that I gave to a company and it had a certain order and flow to it.
We are breaking the topic of TOTAL WELLNESS down into four important pillars. So the goal is to learn how important these big rocks are and how we can leverage them to improve our Total Wellness.. I’ll bring up what we covered in that presentation but we are also going to go much deeper on each topic.
Total Wellness is a large subject.. and four really important pillars to total wellness are… Movement, Nutrition, Stress Management and Sleep.
Today, we will touch on some of the struggles that we currently see with the way our society is consuming food. Then we will discuss strategies and tips on how to boost our nutrition pillar to optimal status.
The process of eating is one of the most magical things we experience as human beings. We take stuff from the outside world, put it into our bodies, where our digestive system breaks the food down and that food then BECOMES US! When I look at you, when I look at your face, I see the protein you have eaten and I see how your body broke it down into small amino acid building blocks, and somehow, your body told those building blocks where to go, and what to become. “Dang, you all have some beautiful protein!”
What we can agree on is that food is powerful. It can harm and it can heal.
Hipocrattes was the father of medicine and lived over 2400 years ago, and he is quoted saying, “Let food be thy medicine and medicine be thy food.”
References:
Dr. Mark Hyman:
IG: @drmarkhyman
Books:
Food What the Heck Should I Eat
Food Fix
The Pegan Diet
Podcast Links:
“The history of our food system: What’s wrong and how to fix it w/ Mark Bittman”
https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000508455369
“How to fix our food system and save humans and the planet”
https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000466619412
Dr. Stephen Cabral
Book: The Rain Barrel Effect
Podcast: The Cabral Concept
Episode on Anti-inflammation Foods: https://podcasts.apple.com/us/podcast/the-cabral-concept/id1071469441?i=1000583777383
Shawn Stevenson
Podcast: The Model Health Show
Book: Eat Smarter (and Sleep Smarter)
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Our team was recently asked to give a talk on TOTAL WELLNESS to a group of creative, artistic, highly motivated and skilled individuals, who work for a fashion company over in NY. Shout out to all the companies of Dana-Co. We broke TOTAL WELLNESS up into 4 important pillars and the next few episodes will be a breakdown of each of those pillars. Our first pillar is MOVEMENT!
It’s an understatement to say that the complexity of a human being is overwhelming. The human brain alone is the most sophisticated and complex structure in the known universe. Add that machine to the self healing, tolerant, extraordinary, anti fragile human body and it’s hard to know where to begin. Oh, and let’s not forget about our complex emotional and psychological factors that go along with all of that. Things we know:1. You have no idea of your physical capacities or resilience.2. The resting state of a human being is pain free.3. Your body is designed to function well over a lifetime, that could EASILY last over 100 years.
*
The question is when you make it to your later years… how capable do you want to be? How strong and independent do you want to be? How can we make our HEALTHspan line up perfectly with our LIFEspan. Let’s break down the 4 pillars of total wellness together and figure it out together.
References:
“How to make exercise a habit.” –Livin’ the Dream Podcast
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000505512438
Sponsored by: Eat the Frog Fitness SoCal, small group personalized training
[70+ year old Virginia MacColl video:
https://instagram.com/ginnymaccoll?igshid=NmNmNjAwNzg= ]
[Sit to stand assessment video: https://youtu.be/1tdtHWURId0]
Aaron Alexander
Book: The Align Method
IG: @alignpodcast
Podcast:
https://podcasts.apple.com/us/podcast/align-podcast/id988576741
Mentions: Longevity experts
Dr. Peter Attia:
Podcast “The Drive”
@peterattiamd
Dr. David Sinclair:
@davidsinclairphd
Oura Ring: Activity/Sleep/Recovery Bio Tracker Ring
www.ouraring.com
Discount code link: https://ouraring.com/raf/89f91348dd
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this MEGAphone episode, we will be continuing from our last episode on the topic of tracking calories. In our last episode we discussed a ton of the little nuanced reasons as to why tracking and counting calories is so inaccurate. We looked at the history of the calorie and agendas that really smart people had along the way from inception to where we are now. We looked at the difference in our biology and how we metabolize and digest different types of food, to the tools we use to measure calories and their highly variable results… We looked at different factors such as our microbiome, the dynamic symbiotic systemic relationship of our organs, or muscle compared to fat tissue… bomb calorimeters… to differences in fiber, fats, carbs and proteins.. and we didn’t even get a chance to touch on things like age, gender, and so many other things that go into our calories in vs calories out equation.
But now that we have a little taste of the reasons why calorie tracking is so inaccurate.. I’d like to offer some insight to the other side of the argument and why calorie tracking can be useful… and how to make tracking calories useful for your specific goals. We will be shouting out some really solid apps and companies that can help you do this successfully and hopefully after listening to these two episodes (Pt. 1 and Pt. 2), you can take the information you learned, and you can apply it to your individual situation, you can decide how to implement into your lifestyle… the best strategy to match YOUR specific needs, to get you to your desired outcome.
References:
Tracking Apps
MyFitness Pal
RP Diet App
Carbon Coach Dieting App
MacroFactor
Ouraring.com (tracking ring)
Shawn Stevenson
Book: Sleep Smarter
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this MEGAphone episode we will be shouting out my #1 favorite health expert, Shawn Stevenson, host of the Model Health Show Podcast. He wrote one of the best nutrition books I have ever read, which has helped me help my clients on a daily basis, called “Eat Smarter.” If you are struggling with your nutrition, your weight, your health… you have to invest your time in reading this book. It will change your world. Go get it, “Eat Smarter.”
Shawn did a fantastic podcast episode on the history of the calorie that I’m going to share with you. We will discuss the history of the calorie, why tracking calories is extremely inaccurate, but also why tracking calories may be really useful when it comes to changing your body composition goals.
We will discuss if one calorie of broccoli is the same as one calorie of ice cream. We will discover how calories are used to fuel us, how calories are stored as a way of keeping us alive, and many other factors that cause dieters to obsess over them.
It is my hope that we can uncover some unknown facts that you may have not heard about the calorie and how energy is used in the body. With this information, we can empower you to reach your goals… whether they be performance goals, body fat loss goals, muscle mass gain, or increased vitality and health in your life. So let’s dive in to the crazy world of calories.
References:
Shawn Stevenson
The Model Health Show Podcast
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578
Author of “Sleep Smarter” and “Eat Smarter”
IG: @shawnmodel
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this MEGAphone episode we will be shouting out one of my favorite podcast follows. His podcast is used to be called the Broken Brain Podcast but now is simply his name “The Dhru Purohit Podcast.”
He sent out a newsletter addressing an issue that I, myself, am all too familiar with. Chronic Joint Pain. The bane of my existence.
I’ve blamed my pain on being an athlete and “putting miles on my body.” I’ve blamed it on… “Well that’s the price you pay for an active lifestyle..” Yet, I see many people who are AS ACTIVE as me, and even more active with higher stresses on their joints than me, who do not have these issues. Normal wear and tear… that might not do justice in it’s explanation of what’s going on.. BUT...
Luckily, there are things we can do to combat this so-called “normal” wear and tear of our joints—specifically our knee joints—which happens to so many of us as we age.
Today, in this episode, Dhru will be highlighting a few studies that show how strength training and supplements can help relieve joint pain and discomfort as well as improve mobility and quality of life.
And we will conclude by describing to you his “Try This” protocol, which features supplements and gentle mobility exercises for some additional strengthening and support.References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6342874/?mc_cid=63a17ea1dc&mc_eid=18dbe1939d
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4015808/?mc_cid=63a17ea1dc&mc_eid=18dbe1939d
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3141601/?mc_cid=63a17ea1dc&mc_eid=18dbe1939d
https://pubmed.ncbi.nlm.nih.gov/28790224/
Ancient Nutrition Grass-Fed Multi Collagen: On amazon
Metagenics OsteoVantiv:
https://store.drhyman.com/products/osteovantiv?mc_cid=63a17ea1dc&mc_eid=18dbe1939d
Pure Encapsulations MSM Capsules:https://www.amazon.com/dp/B002HYC34I?ref_=cm_sw_r_ud_dp_SZNH95RAR0F44HWX5F5X&mc_cid=63a17ea1dc&mc_eid=18dbe1939d
“Why foot health is so important.” – Livin’ the Dream Masterclass Episode
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000516722948
Instagram “Knees Over Toes Guy” and The “Athletic Training Group (ATG)”
@kneesovertoesguy
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD
In this MEGAphone episode we will be shouting out one of the most informative people to follow on social media that I know about, he specializes in power lifting and biomechanics and injury prevention and physical therapy. His Instagram handle is @SquatUniversity and his name is Dr. Aaron Horschig.
As a physical therapist & strength coach, Aaron helps athletes move better, decrease their aches & pains associated with training, and find their true athletic potential.
Dr. Horschig wrote an extremely informative and also controversial article that I love and want to share. This information addresses a well known injury protocol… A protocol that I used when I was an athlete in high school in college. A protocol that I used with clients and family members of mine when they got injured… A protocol that I believed in whole heartedly and taught every chance I could. A protocol my college courses taught me, straight out of the text books. It was simple… when you get hurt… the solution is RICE. Rest, Ice, Compression, Elevation. We all knew RICE.
And it turns out… we were all wrong.
References:
Dr. Aaron Horschig
IG: @SquatUniversity
www.squatuniversity.com
Book: Rebuilding Milo
Article Citations:
-
Mirkin G, Hoffman M. The Sports Medicine Book. 1978. Little Brown & Co
-
Lu H, Huang D, Saederup N, et al. Macrophages recruited via CCR2 produce insulin-like growth factor-1 to repair acute skeletal muscle injury. FASEB J. 2011;25(1):358-69.
-
Summan M, Warren GL, Mercer RR, Chapman R, et al. Macrophages and skeletal muscle regeneration: a clodronate-containing liposome depletion study. Am J Physiol Regul Integr Comp Physiol. 2006;290(6):R1488-95
-
Pelosi L, Giacinti C, Nardis C, Borsellino G, et al. (2007) Local expression of IGF-1 accelerates muscle regeneration by rapidly modulating inflammatory cytokines and chemokines. FASEB J. 21, 1393–1402
-
Singh DP, Lonbani ZB, Woodruff MA, Parker JP, et al. Effects of topical icing on inflammation, angiogenesis, revascularization, and myofiber regeneration in skeletal muscle following contusion injury. Front Physiol. 2017;8:93.
-
Takagi R., Fujita N., Arakawa T., Kawada S., Ishii N., Miki A. (2011). Influence of icing on muscle regeneration after crush injury to skeletal muscles in rats. J. Appl. Physiol. 110, 382–388.
-
Tiidus PM. Alternative traetments for muscle injury: massage, cryotherapy, and hyperbaric oxygen. Current reviews in musculoskeletal medicine. 2015;8(2):162-7
-
Reinl G. Iced! The illusionary treatment option. 2nd Edition. Gary Reinl. 2014.
-
Khoshnevis S, Kraik NK, Diller KR. Cold-induced vasoconstriction may persist long after cooling ends: an evaluation of multiple cryotherapy units. Knee Surg Sports Traumatol Arthrosc. 2015;23(9):2475-2383
-
Dirks ML, Wall BT, van Loon L CJ. Interventional strategies to combat muscle disuse atrophy in humans: focus on neuromuscular electoral stimulation and dietary protein. J Appl Physiol. 2018;125:850-861
-
Raynor MC, Pietrobon R, Guller U, Higgins LD. Cryotherapy after ACL reconstruction: a meta-analysis. J Knee Surg. 2005;18(2):123-9
-
Spencer JD, Hayes KC, Alexander IJ. Knee joint effusion and quadriceps reflex inhibition in man. Arch Phys Rehabil. 1984;65:171-177
-
Buckwalter JA, Grodzinsky AJ. Loading of healing bone, fibrous tissue, and muscle: implications for orthopaedic practice. J Am Acad Orthop Surg. 1999;7(5):291-9.
-
Silveria EM, Rodrigues MF, Krause MS, et al. Acute exercise stimulates macrophage function: possible role of NF-kappaB pathways. Cell Biochem Funct. 2007;25(1):63-73
-
Teixeira E, Duarte JA. Skeletal muscle loading changes its regenerative capacity. Sports Med.
This episode of the Livin’ the Dream Podcast will be an opportunity to test how well you know your health, fitness and wellness information. I will start by asking a quiz question and giving you a few multiple choice answers. Feel free to pause the episode after I’ve asked the question, if you’d like a little more time to think about the answer. Once the correct answer is given, I’ll dive a little deeper into the topic. Offering more information, along with some tangible and actionable suggestions…ideas… recommendations… on how we can use this information to live happier, healthier more fit and long lifespans.
Keep track of how many you got right, and feel free to share your score with me and your network once you’ve completed your quiz.
So if you’re ready, let’s begin!
Quiz Question #1:
True or False? When a person’s face is underwater, research has shown that heart rate SLOWS and certain blood vessels CONSTRICT.
Quiz Question #2:Which of the following liquids, do you have more of in your body?
a. Blood
b. Lymph
c. Urine
d. Tears and sweat
Quiz Question #3:When SPRINTING for 1-minute, which energy source are you mostly BURNING to fuel that activity?
a. Protein
b. Fat
c. Carbohydrate
d. Coffee
Quiz Question #4:True or False? Your blood sugar is solely impacted by your food consumption. Food is what controls your blood sugar levels.
“Education is not preparation for life; education is life itself.”
– American Philosopher John Dewey
References:
Dr. Stephen Cabral
Book: The Rain Barrel Effect
IG: @stephencabral
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this MEGAphone episode we will be shouting out an amazing health professional. He is a British physician, author, tv presenter and how I discovered him, he is a fantastic podcaster. He is best known for his TV show Doctor in the House as well as a regular commentator on BBC radio. His podcast “Feel Better, Live More,” is entertaining, informative and really well done. He wrote an amazing book called Feel Better in 5, and I’m currently listening to his most recent book Happy Mind, Happy Life on audible.
Shout out to Dr. Rangan Chatterjee!
He wrote a short article I wanted to shout out and share called “Five ways to make changes that stick” because I believe that if you can really understand and implement these 5 things into some areas you may have been struggling to find consistency in… I feel like they can be life changing. The magic is in it’s simplicity… it has to be! If it was complicated it would never work on a large scale. But I’ve seen these steps work… with clients, family and friends… and in my own life.
- Start easy.
- Connect the change to an already existing habit.
- Respect your natural rhythms, your body and mind will tell you if you listen.
- Shape and design your environment to match the person you want to be.
- Celebrate your wins.
References:5
Dr. Rangan Chatterjee
IG: @drchatterjee
Podcast: “Feel Better, Live More”
https://podcasts.apple.com/us/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422
Book: “Feel Better in 5” and “Happy Mind, Happy Life.”
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s MEGAphone episode… we will again be shouting out my favorite continuous glucose monitor companies Levels. They are constantly sending out information, articles, blogs, studies… tons of content on how to improve your health… based on the huge amounts of data that they are collecting from people like me who are wearing their glucose monitors and reporting on their app what they are eating, seeing what that food is doing to their blood sugar specifically, logging what type of exercising and stresses are they encountering and what affects those stressors are having on their blood sugar. They are even getting data on how things like sleep or lack of sleep is affecting peoples health through these metabolic pathways. And this is what we are going to be talking about today.
This article that was sent out, written by author Jennifer Cook was incredibly informative and I’d like to share it with you.
Every single day… every day… I’m having a conversation with someone on how they get terrible sleep… and in the same breath… they are telling me about how they can’t achieve their fat loss goals, or they can’t figure out why they are always so sore, or they are telling me about how their doctors have them on this and that medication and they so desperately want to get off of them. We, as a culture, just haven’t pieced together the true importance on something we spend (or should spend) about a third of our life doing. We take pride in working ourselves into the ground, “sleeping when we are dead”, pulling all nighters to complete a task, substituting sleep for something else that we feel is more important… things that range all the way from family, to social events with friends, to binge watching 16 hours straight of squid games. We ALL do it. In different ways.
So after listening to this episode today, it is my hope that even if we don’t completely remove our Netflix binges or our late night get togethers, or even our dedicated, driven overtime projects… even if we don’t change those things… we will still be able understand the impacts of what lack of sleep and not investing in trying to get better quality sleep is doing to our health. Specifically our metabolic health.
References:
LEVELS Continous Glucose Monitor
levelshealth.com
Books:
Sleep Smarter by Shawn Stevenson
Why We Sleep by Matthew Walker
Circadian Code by Sachen Panda
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this MEGAphone episode we will be shouting out the creator of The Doctor’s Kitchen, Dr. Rupy Aujla. He wrote a really well done article outlining the basics of eating for the purposes of mitigating the negative responses of inflammation in our diets. I definitely think it’s worth a shout out and a share.
Eating for Inflammation
It’s amazing how many times I see ‘inflammation’ as a concept coming up in different medical specialities as one of the potential causes of disease. It has almost become a unifying theory that links conditions of the modern world to our lifestyles. You might think I’m just talking just about swollen ankles that happens after an injury, or the redness that surrounds a cut on the skin, but high blood pressure, heart disease, dementia, diabetes and mental health problems all have links to an imbalance of inflammation in the body at a cellular level.
References:
Dr. Rupy Aujlah
IG: doctors_kitchen
The Doctor’s Kitchen Podcast
https://podcasts.apple.com/us/podcast/the-doctors-kitchen-podcast/id1316938642
Book: Doctor’s Kitchttps://www.amazon.co.uk/gp/product/0008395411/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=thedocskit-21&creative=6738&linkCode=as2&creativeASIN=0008395411&linkId=67b4c611c35989b3c9a6091abb23c1aa
https://www.amazon.co.uk/gp/product/0008395411/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=thedocskit-21&creative=6738&linkCode=as2&creativeASIN=0008395411&linkId=67b4c611c35989b3c9a6091abb23c1aahen 3-2-1 Cookbook
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This episode of the Livin’ the Dream Podcast will be an opportunity to test how well you know your health, fitness and wellness information. I will start by asking a quiz question and giving you a few multiple choice answers. Feel free to pause the episode after I’ve asked the question, if you’d like a little more time to think about the answer. Once the correct answer is given, I’ll dive a little deeper into the topic. Offering more information, along with some tangible and actionable suggestions…ideas… recommendations… on how we can use this information to live happier, healthier more fit and long lifespans.
Keep track of how many you got right, and feel free to share your score with me and your network once you’ve completed your quiz.
So if you’re ready, let’s begin!
Quiz Question #1:Which of the following is not an effect of caffeine supplementation?
a. Enhance focus and alertness
b. Enhance athletic performance
c. Reduce pain related to overexertion
d. All the above are an effect of caffeine.
Quiz Question #2:True or false? After resistance training exercise, while in a fasted state, muscle protein breakdown DECREASES.
Quiz Question #3:True or False, being older makes you gain weight. You will naturally want to hold on to more weight because you are getting older.
Quiz Question #4:
Which type of cardio is best for fat loss?
a. High Intensity Interval Training (HIIT)
b. Moderate intensity steady state (MISS)
c. Low intensity steady state (LISS)
d. All three have their pros and cons, it depends.
Quiz Question #5:True or False? You have over 100,000 calories of energy stored as carbohydrates in your body and only 2,000 calories of energy stored as fat.
References:
Dr. Bill Campbell – University South Florida
IG: @billcampbellphd
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this MEGAphone episode… we will be shouting out the team at the Ultrawellness Center and Dr. Mark Hyman. They have a great newsletter and project called the Longevity Roadmap which I learn a ton from. In a recent newsletter they gave some really helpful information surrounding the topic of fruit, that I’d like to share with you.
You may have noticed that fruit is a hot topic in the health and wellness world these days. Some experts claim that fruit is an essential part of a balanced diet, while others state that it is just as bad for our metabolic health as any other form of sugar. So, what’s the deal? Is fruit good for us or not? Well, the truth is not so black and white.
If you’re confused about where fruit lands on the spectrum of diet and health, with this episode, the goal here to clear up the confusion and to help take away any “fruit phobia.”
In certain circumstances, fruit has a lot to offer—it’s a rich source of polyphenols, dietary fiber, vitamins, and minerals. But when you start messing with its whole-food form, that’s where you start running into problems.
This will be a no-nonsense guide to fruit, so you can feel confident choosing the types that work best for you and the kinds you are better off limiting or avoiding completely.
References:
IG:
@drmarkhyman
@theultrawellnesscenter
Longevity Roadmap:
https://longevityfilm.com
Newsletter:
https://drhyman.com/newsletter-sign-up/
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
“You’re either with me, or you’re against me.”This kind of binary mindset fuels plenty of heated debates. Especially when it comes to one topic in particular: “calories in vs. calories out,” or CICO.
So what is it… Calories in vs. calories out? Or is it Hormones? The debate is finally over. Here’s who won.
CICO is an easy way of saying:
· When you take in more energy than you burn, you gain weight.
· When you take in less energy than you burn, you lose weight.
This is a fundamental concept in body-weight regulation, and about as close to scientific fact as we can get.
Then why is CICO the source of so much disagreement?
It’s all about the extremes. At one end of the debate, there’s a group who believes CICO is straightforward. If you aren’t losing weight, the reason is simple: You’re either eating too many calories, or not moving enough, or both. Just eat less and move more.
At the other end is a group who believes CICO is broken (or even a complete myth). These critics say it doesn’t account for hormone imbalances, insulin resistance, polycystic ovary syndrome (PCOS), and other health problems that affect metabolism. Some also claim that certain diets and foods provide a “metabolic advantage” that helps people lose weight without worrying about CICO.
Whether you’re a health and exercise professional tasked with helping clients manage their weight—or trying to learn how to do that for yourself—adopting an extreme position on this topic is problematic; it prevents you from seeing the bigger picture.
This article adds some nuance to the debate.
References:
ACE Fitness Website
https://www.acefitness.org/
Precision Nutrition
https://www.precisionnutrition.com/
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this MEGAphone episode we will be shouting out Stanford professor of neuroscience Andrew Huberman.
We all have trillions of microorganisms living inside our gut—not just our stomach but our intestines and throat and mouth, and on our skin, in our eyes and nasal passages. There are living things, living on us… in ALMOST every imaginable place ON.. and IN our bodies. Maybe that sounds bad or gross, but… it turns out these microbiota are essential for our immune health, our brain health and our hormonal health—in part because they make chemicals that immediately impact how the rest of our body functions, including neurotransmitters like serotonin. The bottom line is: we need to nurture these living microbiota cargo to best support our mental and physical health.
References:
The Huberman Lab Podcast
“How to enhance your gut microbiome for Brain and Overall Health”
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000552424090
“Dr. Justin Sonnenburg: How to build, maintain & repair gut health.”
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000553144505
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
The energizing breath, we are going to take some time to do a few rounds of breath work so we can continue on with our day in an energized way.
With this technique that we are about to do, we are going to wake up your mind and energize your body. Great for when you’re feeling tired or sluggish in the morning or during an afternoon slump.
This is a step up from a basic breath work practice, and if you’ve never done any style of breath work before it may benefit you to start with our relaxing or balancing breath sessions before trying this exercise.
Shortening your breaths… and breathing rapidly… with longer inhales and shorter exhales, helps release adrenaline and increase oxygen flow in order to help you feel more awake, energized, and alert.
In this MEGAphone episode we will be shouting out a very passionate and knowledgable doctor, Dr. Mark Hyman.
More than a third of Americans have prediabetes, and 68% of Americans struggle with sleep. Nine out of every ten of us… pretty much everyone has some metabolic dysfunction going on.
While our numbers might be “normal,” we may not be as healthy as we think. Because the word normal is relative right? If we were talking about being in the NBA… being over 6’5” is normal…
But can we stop things like high blood pressure, high cholesterol, and type 2 diabetes well before we’re diagnosed?
The answer according to Dr. Mark Hyman is yes.
So, If you’re about to get your annual labs or you know you’re going in for a check up soon, this one is for you! You’ll probably want to take notes on this episode or re-listen when you can jot down some numbers to know what the optimal ranges are for each blood work test. This will be a more technical episode with lots of acronyms and unfamiliar blood work terms. This may be an episode you might want to listen to with no distractions.
References:
Dr. Mark Hyman
IG: @drmarkhyman
Drmarkhyman.com
Longevity Roadmap
I didn't mention this in the episode... but I am currently working with the company LEVELS, who I use for my continuous glucose monitor, who has a new blood work panel option. I will keep the team updated with what my blood work says and how you can use LEVELS to get your blood work panel done.
www.levelshealth.com
Discount codes:
DHRU
HYMAN
BEN
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This episode of the Livin’ the Dream Podcast will be an opportunity to test how well you know your health, fitness and wellness information. I will start by asking a quiz question and giving you a few multiple choice answers. Feel free to pause the episode after I’ve asked the question, if you’d like a little more time to think about the answer. Once the correct answer is given, I’ll dive a little deeper into the topic. Offering more information, along with some tangible and actionable suggestions…ideas… recommendations… on how we can use this information to live happier, healthier more fit and long lifespans.
Keep track of how many you got right, and feel free to share your score with me and your network once you’ve completed your quiz.
So if you’re ready, let’s begin!
Quiz Question #1:
When going on a weight loss journey. Which of the following percentages is considered the fastest rate of weight loss, that you should strive for when dieting for long term weight loss?
a. .5% of your body weight each week
b. 1% of your body weight each week
c. 3% of your body weight each week
d. 5% of your body weight each week
Quiz Question #2:Losing weight can slow down your metabolism?
True or false?
Quiz Question #3:Which of these foods is a major source of omega-3 fatty acids?
a. Sardines
b. Mango
c. Cucumber
d. The “Baconator” from Burger King
Quiz Question #4:Does exercise influence your immune system?
a. No, there is no link between the immune system and exercise.
b. Yes, exercise contributes to a health immune system
c. We don’t know yet if there is a connection between exercise and the immune system.
d. Exercise suppresses the immune system, which is why we should avoid it at all costs… especially when we are sick.
Quiz Question #5:If your diet consists of eggs, multiple days a week, this can contribute to high unhealthy cholesterol levels.
a. True
b. False
c. True, but if you remove the yolk you’re fine.
Quiz Question #6: BONUS
References:
Dr. Bill Campbell
IG: @billcampbellphd
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s MEGAphone episode… we will be shouting out the podcast Stronger by Science. Greg Nuckols and Eric Trexler. They did a great episode labeled “Weight loss plateus, tough love, and energy audits.”
This conversation covers topics including metabolic adaptation (how your body adapts to all the processes that use up energy), energy compensation, (how your body compensates when you lack energy or have way too much energy), and a LONG list of other factors that may lead us to overestimate our energy expenditure (like exercise and daily movement), and/or underestimate our energy intake through our diet and nutrition.
Even if you’re not currently going through a weight loss journey, this information will be super helpful to have as you navigate your future endeavors with health, fitness and wellness.
References:
Greg Nuckols and Eric Trexler from Stronger By Science
Stronger by Science Podcast:
https://podcasts.apple.com/us/podcast/the-stronger-by-science-podcast/id1463054544
IG: @strongerbyscience
https://instagram.com/strongerbyscience?igshid=YmMyMTA2M2Y=
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In this episode we are going to share a meditation that I discovered on the App “Calm.” There is a series called “Radical Self-Care which is very well done. Lama Rod Owens is the meditation guide and he does a 10 part series that I think everyone listening to this could benefit from. The one I’m going to focus on today is called “The Natural Breath.”
Let’s reflect on the necessity of breath. Breath sustains our lives and supplies our body with needed oxygen. When we don’t get that oxygen, we die. Because of the respiratory systems central role in sustaining life, many of us rightly experience some discomfort around our breath. The practice of focusing on our breath is a fundamental part of mindfulness. However, the breath can be deeply triggering for some of us. The breath invites us inside our own body which can be difficult. Many of our most challenging emotions and sensations reside in the body. Focusing our breathing may remind of moments of crisis… and how we may have struggled to catch our breath during challenging times.
For me, part of my self-care has meant learning to focus my breath by just allowing it to be. Just allowing has helped me understand the power of my breath and the pain and trauma associated with it. Natural breath means, we notice our breath, in the moment and allow it to be just as is.
In this MEGAphone episode we will be shouting out one of the leading experts in brain health and brain study, Dr. Daniel Amen. He has seen as many brain scans as anyone in the world, and when you see that many scans… over the period of time that he has… you start to see trends and you start to piece some of the puzzle together.
As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you.
That’s why you must do everything you can to take care of your brain.
Ask yourself this… How Fit Is YOUR Brain?
After listening you will know 8 ways to keep your brain healthy and fit.
References:
Dr. Daniel Amen founder of Amen Climics and Brain MD Health
IG: @Doc_amen
@amen_clinics
@brainmdhealth
www.amenclinics.com
Brain Health Quiz: What type of brain do you have?
brainhealthassessment.com
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
The relaxing breath,
We are going to take some time to do a few rounds of breath work so we can continue on with our day in a relaxed way.
With this technique that we are about to do, we are going to quiet your mind and ease your stress. Ideal for when you’re feeling anxious, restless, or overwhelmed.
Taking a big breath in followed by a longer, slower breath out signals a state of relaxation to the body and reduces stress. The longer exhales compared to the inhales help to slow down heart rate and relax the nerves.
After listening, it is my hope that this feeling continues on for you, and benefits all those around you.
In today’s MEGAphone episode… we will be shouting out an article sent out by the continuous glucose monitor company Levels CMO, Dr. Casey Means. The article is titlted:
"How Your Mind Controls Your Metabolism"
BONUS 5 min RELAXING BREATH session at the end
The conversation around metabolic health often revolves around food: what we’re eating, what we’re avoiding. And that makes sense: Food is both the building blocks of your cells and the molecular information that gives your body instructions on how to function.
But what’s easy to miss when we focus so much on diet and exercise is the role that our mind plays in metabolic health as well.
References:
Dr. Casey Means CEO of the continuous glucose monitor company LEVELS
IG: @drcaseyskitchen
Oura (wearable activity/sleep/HRV tracker ring)
For $50 off and a free 6 months membership use link:
Here is a discount code link: https://ouraring.com/taf/cd80b81ad0
Apps for breath work and meditation:
Headspace
Calm
Yin Yoga Links (some of my fav)
Travis Ellioit “Short and Sweet”: https://youtu.be/vghItjxXf3M
Travis Elliot: “Super Spine” : https://youtu.be/JAjyJKHXIow
Yin Yoga for Sleep w/ Kassandra: https://youtu.be/z3UA96-84MU
Book: The Comfort Crisis by Michael Easter
Book: Drug Use for Grown Ups by Dr. Carl L. Hart
Huberman Lab podcast episodes on this topic:
o How Foods and Nutrients Control Our Moods
Nutrients For Brain Health & Performance
Betterhelp.com (online therapy)
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
The focusing breath… also called “Box Breathing”
With this style of breathing technique, our aim is to
Improve your performance, sharpen your concentration, and reduce your stress. Perfect preparation for important moments like tests, presentations, games, tough conversations and even things like first dates. This type of breathing is also very commonly associated with Navy Seals and other elite soldiers to focus them properly for their tasks in battle.
Rhythmic deep breathing helps regulate body temperature and lower blood pressure. Pausing your breath allows carbon dioxide to build up in the blood; releasing your breath then stimulates your body, helping you become more attentive but also relaxed at the same time.
After listening, it is my hope that this feeling continues on for you, and benefits all those around you.
In today’s MEGAphone episode… we will be shouting out an incredible professor from Stanford, who takes his valuable time to break down super complex scientific topics into digestible information for the public on both social media platforms and a his super well done podcast. Shout out to Professor of Neurobiology, Andrew Huberman.
Today we are going to provide you with actionable information in a condensed form about habits: specifically how to form habits and how to break them.
And as a bonus, for the last 5 minutes of this MEGAphone episode…. I will be leading you through a breath work session that will leave you feeling focused and locked in. So make sure you listen all the way to the end, or you could even skip to the last 5 minutes to do your focusing breath (also called "Box Breathing") practice as many times as you’d like.
References:
The Huberman Lab Podcast w/ Professor Andrew Huberman
“The Science of Making & Breaking Habits”
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000546768225
Livin’ the Dream Podcast
“The Importance of Sleep on Your Fat Loss Goals”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762
“How to Make Exercise a Habit”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000505512438
Books:
Atomic Habits by James Clear
Tiny Habits by BJ Fogg
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s MEGAphone episode… we will be shouting out the author of the book…
The Comfort Crisis. I couldn’t have enjoyed this book more, it’s brutally accurate portrayal of what our world is currently going through solidifies this book, for sure… as one of my top 10 favorite books that I’ve ever read (or in this case, listened to), Huge shout out to Mr. Michael Easter.
References:
The book:
The Comfort Crisis by Michael Easter
Michael Easter’s Newsletter Link:
http://unique-painter-9003.ck.page/441934d2f0
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
The balancing breath, we are going to take some time to do a few rounds of balancing breath work so we can continue on with our day in a balanced way.
(Total episode time 5 mins, 5 rounds of balanced breathing)
With this technique that we are about to do, we are going to balance your body and mind… calm your nerves… and come back to the present moment. You can practice this throughout your day, any time, to experience an overall sense of calm.
Taking equal breaths, or equal lengths of inhales and exhales, moves the diaphragm in a rhythmic manner. Upon inhale, blood is moved away from the lungs; upon exhale, blood is moved toward the lungs. This has a balancing effect on the body that helps the body relax and focus.
After you listen, it is my hope that this feeling continues on for you, and benefits all those around you.
Get ready to hear some MEGAphone shout outs, from some of my favorite and some of the most amazing fitness and wellness experts out there. We are going to shout out the best health, fitness and wellness information that we find.
And as a bonus, for the last 5 minutes of this MEGAphone episode…. I will be leading you through a breath work session that will leave you feeling balanced and great. So make sure you listen all the way to the end, or you could even skip to the last 5 minutes to do your balancing breath practice as many times as you’d like.
In today’s MEGAphone episode… we will be shouting out Renaissance Periodization or as they go by RP Strength. I love what these guys are doing, more specifically Nick and Lori Shaw and husband and wife duo and Dr. Mike Israeatel, who is extremely knowledgably but also throws in his sarcastic and charismatic sense of humor. I’ll include their info in the description of this MEGAphone episode so you guys can check out their content.
TIP #1 // INCLUDE A BASE OF LEAN PROTEINS
TIP #2 // INCLUDE A BASE OF NON-STARCHY VEGETABLES
TIP #3 // STANDARDIZE MEAL SIZES AND TIMES
TIP #4 // CHOOSE WHOLE FOODS BEFORE SUPPLEMENTS
TIP #5 // CONSISTENCY IS KEY
TIP #6 // ADD RESISTANCE TRAINING TO YOUR ROUTINE
References:
RP Strength: Renaissance Periodization
IG: @rpstrength
@nick.shaw.rp
@llshaw1
@drmikeisraetel
www.rpstrength.com
Affiliates:
Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Without dreams and goals, there is no living, only merely existing, and that is not why we are here.” - Mark Twain
Weekly Focus:
'Approached Focused' goals over 'Avoidance Focused' goals.
Physical Activity and Nutrition Challenge:
Pick one small action that gets you closer to your goals, that you can perform forever.
Recommendation:
On Purpose Podcast w/ Jay Shetty
Episode #301: “10 Lessons I have learned from the Last 300 Episodes of On Purpose.”
The Model Health Show Podcast w/ Shawn
“7 Powerful ways to strengthen your mindset and create unstoppable momentum.”
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“The question should not be, whether a certain fitness routine or diet is the best or the fastest. The question should be, what lifestyle change can you maintain that allows you to have the life that you want to live.”
Weekly Focus:
Be the CEO of our own health. Your best doctor is your own body.
Physical Activity Tip:
Incorporate more HILLS into your training.
Nutrition Tip:
Eat these 5 Superfoods to Enhance your brain and body. Healthy smoothie and shake recipes. And other nutrition tips from the Doctors Farmacy Podcast.
Recommendation:
Oura Ring!
References:
Doctor’s Farmacy w/ Dr. Mark Hyman
“Eat these 5 Superfoods to Enhance Your Brain and Body”
https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000545469679
Farmacy Shake Recipes:
https://cdn.shopify.com/s/files/1/0020/1008/7522/files/Pegan_Shake_Recipe_Guide-v4.pdf?_ke=eyJrbF9jb21wYW55X2lkIjogIk5VamU0VCIsICJrbF9lbWFpbCI6ICJsZmVpZ2hhbkBnbWFpbC5jb20ifQ%3D%3D&v=1598046624
FourSigmatic.com (Mushroom supplements)
Ouraring.com
For $50 off and a free 6mo membership
https://ouraring.com/taf/cd80b81ad0
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“The world is changed by your example, not by your opinion.”
– Author of the Alchemist Paulo Coelho
Weekly Focus:
Let’s keep our opinions to ourselves… and instead use that energy to create an example.
Physical Activity Tip:
Aligning your movement days and rest days, strategically, to help with your preferred lifestyle.
Nutrition Tip:
Immune system foods and 5 diet changes for autoimmunity.
Recommendation:
The Drive Podcast w/ Peter Attia
“The impact of the food system on our health and the environment.” w/ Dr. Mark Hyman
https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000466501936
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Poison is in everything… and no thing is without poison. The dosage makes it either a poison or a remedy.” - Paracelsus
Weekly Focus:
Think of what you input, with your FUNNEL in mind.
Physical Activity Tip:
How to stack your movement hygiene into your day.
Nutrition Tip:
Joint health? Immunity? Depression? Anxiety? Eat your medicine.
Recommendation:
Joe Rogan Podcast w/ Tristan Harris and Daniel Schmachtenberger
The Social Dilema Documentary on Netflix
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.” - Zig Zigler
Weekly Focus:
Work on bolstering our gratitude game.
Physical Activity Tip:
Grateful people experience fewer aches and pains, they also report feeling healthier... learn what else!
Nutrition Tip:
8 healthy holiday eating tips.
Recommendation:
'Becoming a Suple Leopard' Book by Kelly Starrett
'Rebuilding Milo' Book by Dr. Aaron Horschig
References:
Huberman Lab Podcast w/ Andrew Huberman
“The Science of gratitude and how to build a gratitude practice.”
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000542687520
Next Level Human Podcast w/ Dr. Jade Teta
“On Convenience Eating”
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000537930331
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Can you imagine yourself in 10 years if, instead of avoiding the things you know you should do, you actually did them every single day? That’s powerful.” – Jordan Peterson
Weekly Focus:
Consider the things you are unable do right now, that you want to be able to do at the end of your life.
Physical Activity Tip:
“The big 4.” Important foundational movements you should be doing and strengthening for the rest of your life.
Nutrition Tip:
Being smart with your eating budget.
Recommendation:
The Ultimate Health Podcast w/ Jesse Chappus
#441: “Too much comfort is destroying your health & what to do about it.” w/ Michael Easter
The book 'The Comfort Crisis' by Michael Easter
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius
Weekly Focus:
When you see those who are crushing it this week… and when you start to feel envy, jealousy, comparison, or lack of self worth… STUDY!
Physical Activity Tip:
Movement can help us combat stress, and has the ability to change our mood and brain chemistry and even your brain structure! Learn how.
Nutrition Tip:
Eat foods that make you feel good so you can show up your best.
Recommendation:
On Purpose Podcast w/ Jay Shetty
“6 ways successful people spend their time instead of wasting it.”
https://podcasts.apple.com/us/podcast/on-purpose-with-jay-shetty/id1450994021?i=1000540850988
References:
Kelly McGonigal book: The Joy of Movement
Lori Harder: Earn Your Happy Podcast
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.” - Jim Rohn
Weekly Focus:
When you find yourself starting to point the blame, take responsibility and ownership… take back your power.
Physical Activity Tip:
Trouble falling asleep... use this breath technique.
Nutrition Tip:
Tips to help guide you as we approach the holiday season.
Recommendation:
Diet Doctor Pocast w/ Dr Bret Scher
Episode #71: “Metabolic Health and Nutrition.”
References:
Brain.fm app
Discount code: coachdamien_sd
First month Free, 20% off monthly subscription
Ned Sleep: CBD product
https://helloned.com/products/cbn-sleep-oil-full-spectrum-hemp
Discount code: MINDPUMP
Alec Treffers Instagram:
@alectreffs
Yogurt bowl/nutrition IG
Instagram: @dietdoctor
Link to follow Podcast:
https://podcasts.apple.com/us/podcast/diet-doctor-podcast/id1434974629
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote: Part 3
“First it’s an intention. Then it’s a behavior. Then a habit. Then a practice. Then it’s second nature. And then it’s simply who you are.” – Brendon Burchard
Weekly Focus:
Practice: Repetition of an activity to improve skill. The ongoing pursuit of a craft or profession.
Physical Activity Tip:
Shift your intention from exercising to practicing skills
Nutrition Tip:
Dehydration symptoms, and 6 foods that are over 90% water.
Recommendation:
On Purpose Podcast w/ Jay Shetty
“3 deep insecurities we all have and 3 powerful steps to overcome them.”
https://podcasts.apple.com/us/podcast/on-purpose-with-jay-shetty/id1450994021?i=1000539369705
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote: Part 2
“First it’s an intention. Then it’s a behavior. THEN A HABIT. Then a practice. Then it’s second nature. And then it’s simply who you are.” – Brendon Burchard
Weekly Focus:
Every day perform a behavior that reinforces your intention statement created last week.
Physical Activity Tip:
Setting yourself up for a good day, by starting the night before. 3, 2, 1.
Nutrition Tip:
Stop before you eat something and consider it’s origin.
Recommendation:
Feel Better, Live More Podcast with Rangan Chatterjee
Episode #145 “How to Build Good Habits and Break Bad Ones” w/ James Clear
https://podcasts.apple.com/us/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000504451399
References:
“How to motivate yourself to change your behavior” Ted Talk by Tali Sharot
https://youtu.be/xp0O2vi8DX4
Ted Talk and Book:
The Power of Habit by Charles Duhigg
https://www.youtube.com/watch?v=OMbsGBlpP30
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“First it’s an intention. Then it’s a behavior. Then a habit. Then a practice. Then it’s second nature. And then it’s simply who you are.” – Brendon Burchard
Weekly Focus:
Creating an "intention statement."
Physical Activity Tip:
Creating a pre-training ritual.
Nutrition Tip:
Modifying your food environment using human psychology.
Recommendation:
Ted Talk and Book:
The Power of Habit by Charles Duhigg
https://www.youtube.com/watch?v=OMbsGBlpP30
References:
“How to motivate yourself to change your behavior” Ted Talk by Tali Sharot
https://youtu.be/xp0O2vi8DX4
Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Two roads diverged in a wood and I – I took the one less traveled by, and that has made all the difference.” - Robert Frost
Weekly Focus:
When you are offered multiple options, quickly decide..
What would everyone else do? Which option would the least amount of people do?
Which option challenges you the most?
Physical Activity Tip:
Stress management in the most stressful situations.
Nutrition CHALLENGE:
At home, and eating out challenge.
Recommendation:
TED TALK
Blu - From Limitation to Liberation”
https://youtu.be/ULt9LZ3l9iY
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Perhaps you are OVERVALUING what you don’t have, and UNDERVALUING what you do.”
-Dr. Jordan Peterson
Weekly Focus:
We are going to shift your verbiage by ONE WORD and then offer a WHY behind it.
Physical Activity Tip:
“If you have a body, you have a gym.”
Nutrition Tip:
Simple meals with things we already have stocked in the pantry/fridge.
@jameemarie
Recommendation:
Breath Book by James Nestor
References:
Mini Rebounder Workout:
https://www.youtube.com/watch?v=GvBPy3Vxl50
https://www.youtube.com/watch?v=TGNPOUKZ0gY
Spices for your kitchen:
Traderjoes.com (For your Pantry)
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“I prepared so hard… that the fight was the easy part.” - Mike Tyson
Weekly Focus:
Brainstorming, breaking down, and attacking the task we've been putting off on our To-Do list.
Physical Activity Tip:
Using human psychology to prepare and complete self guided workouts.
Nutrition Tip:
Tips to make meal prepping a habit.
Recommendation:
“How to motivate yourself to change your behavior.”
By Tali Sharot | TedxCambridge
References:
Meal Prep Monday Podcast: Episode #80
https://podcasts.apple.com/us/podcast/meal-prep-monday-podcast/id1488667608?i=1000523640817
Prepdish.com/blog
Meal prepping, recipes, blogs, healthy foods and more.
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Your mind is like a factory. The ingredients you are putting into it will be used to make the final product – your life.”
Weekly Focus:
Taking control of what your mind consumes.
Physical Activity Tip:
Get real with ourselves and harness that deeper WHY.
Nutrition Tip:
Foods and drinks that boost your brain's function.
Recommendation:
Dopamine Nation Book by Dr. Anna Lembke
References:
Netflix: Social Dilema Documentary
YouTube Video, News Director video:
https://youtu.be/ewPaA9M5Q3w
https://youtu.be/icTFUhQxvCg
Thrivemarket.com
Thrivemarket Dark Chocolate:
https://thrivemarket.com/p/endangered-species-fair-trade-dark-chocolate-88-cocoa?utm_source=cj&utm_medium=affiliatemarketing&utm_campaign=Skimlinks&pid=100086433&aid=13259174&sid=74968X1576256X88473de3bb679ff7d7e61939feba489b&cjevent=a14ce087171011ec839c0dd60a1c0e12
Matcha Tea
Matcha.com
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote;
“How you do anything, is how you do everything.”
Weekly Focus:
What are some key words that describe your mindset, your philosophy... with how you show up in this world? Go the extra mile with those words in mind.
Physical Activity Tip:
10,000 steps a day? Where did that come from and why?
Nutrition Tip:
Stop falling for these marketing ploys.
Reccomendation:
New Partner! The Brain.fm App. One month free and 20% off membership.
Discount code: coachdamienSD
References:
10,000 steps YouTube video breakdown:
https://youtu.be/5cG3qY_ZIsk
Sleep Headband:
https://www.amazon.com/Headphones-Bluetooth-Headband-Sleeping-Headbands/dp/B07QLF7WHZ/ref=sr_1_1_sspa?dchild=1&keywords=sleep+headband&qid=1631215464∣=AJUWI821G9YWU&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExV1RSRDBLUjc5RlpRJmVuY3J5cHRlZElkPUEwOTUwMTAzMlZVNlpGWERWTEZGVyZlbmNyeXB0ZWRBZElkPUEwMjI4OTg4RERJVlNBQTlHODBaJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==
Brain.Fm App (You can also go to your app store and just type in Brain.fm to check it out)
1 month free, referral code:
https://www.brain.fm/login?next=/app/refer-a-friend
Discount code for 20% off: coachdamienSD
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebo
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Instead of asking HOW do we FIX the body? Ask, how do we create the environment in which the body can work at its natural best.”
Dr. Perry Nickelston - “The Lymph Doc"
Weekly Focus:
What is the first thing you see when you wake up in the morning, and the last thing you see before you go to bed at night?
Physical Activity tip:
Alter the way you engage in your sedentary activity.
Nutrition Tip:
9 food combinations that enhance health.
Recommendation:
Impact Theory podcast with Tom Bilyeu
“Use these HACKS to UPGRADE your mindset.”
https://podcasts.apple.com/us/podcast/impact-theory-with-tom-bilyeu/id1191775648?i=1000533862034
References:
Dr. Perry Nickelston - “The Lymph Doc”
Instagram: @stopchasingpain
Max Lugavere author of the book "Genius Foods"
IG: @maxlugavere
Broccoli w/ Mustard Powder Study Link:
www.ncbi.nlm.nih.gov/pubmed/29806738/
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Leave everyone with the impression of increase.” - Bob Proctor
Weekly Focus:
“I am so bad at remembering names!”
Physical Activity Tip:
I would bet, that whatever your network looks like… that lifestyle/mindset also runs through you.
Nutrition Tip:
How to know if you're in a good/bad relationship with food.
Recommendation:
Doctors Farmacy podcast with Dr. Mark Hyman. This episode is called:
“Why modern food is nutrient depleted and how to fix it with Dan Kittredge.”
Released on June 2nd, 2021
https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000523902491
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Some people say that time is money. So wouldn’t it be smart to consider how you spend it.”
Weekly Focus:
What is ONE thing that can happen, that will make your day a GREAT DAY.
Physical Activity Tip:
Spend less time _____. More time ______.
Nutrition Tip:
When you eat your starchiest meal of the day, timing is crucial.
Recommendation:
On Purpose Podcast w/ Jay Shetty
“7 of my best time management habits to help you do and create more in less time.”
Impact Theory Podcast w/ Tom Bilyeu
“Live longer and feel better using these healthy living tips from Ben Bickman | Health Theory”
References:
Books:
Think Like a Monk by Jay Shetty
Sleep Smarter by Shawn Stevenson
Livin’ the Dream – SLEEP masterclass
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Strive to not be a success, but rather to be of value.” - Albert Einstein
Weekly Focus:
Ask how you can be of value.
Physical Activity Tip:
Common errors made when starting or restarting your fitness journey.
Nutrition Tip:
Increase your protein at breakfast, 4 meal ideas
Recommendation:
"Babies" - Docuseries on Netflix
https://www.netflix.com/title/80117833
References:
Livin’ the Dream Podcast Sleep Episode:
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Get comfortable, being uncomfortable.”
Weekly Focus:
Every day this week, do at least one thing that makes you uncomfortable.
Physical Activity Tip:
Every day, do something that makes you sweat.
Nutrition Tip:
Do you ever wonder how many calories you should be eating, depending on what your goal is?
Recommendation:
MindPump Podcast, Episode 1436: 47 mins in
https://podcasts.apple.com/us/podcast/mind-pump-raw-fitness-truth/id954100822?i=1000501015279
References:
Macro and Calorie Calculator
Precisionnutrition.com/weight-loss-calculator
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting a growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“With the proper diet, no doctor is necessary. With the improper diet, no doctor can help.”
-Dr. Gabriel Cousons
Weekly Focus:
Planning for success... write down what they are going to eat each day.
Physical Activity Tip:
Doing cardio does NOT mean that you have to run on a treadmill, or climb a stairmaster, or pedal your life away on a stationary bike.
Nutrition Tip:
7 sun protecting foods.
Recommendation:
Eat Smarter by Shawn Stevenson
eatsmarterbook.com
Ancient Remedies by Dr. Josh Axe
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode we will be discussing one of the most common nutrition questions that I get. People tell me that they eat great throughout the early and afternoon parts of their day, but then nighttime hits and either they say… that they overconsume dinner… or they feel that they are still hungry right before bed so they either snack late at night or they have cravings that they try to willpower their way through… or they just don’t know what to eat when they are hungry late at night.
Usually I hear questions like… “Won’t eating at night make me fat?” or “I know I can’t eat past 8pm so I just try to power through the cravings and the hunger… is that okay?”
For a long time it was believed that eating right before bed would cause all sorts of health issues and would automatically make you gain fat. One of the phrases I learned back in school was, “eating after 8 will make you gain weight.” Well, like with all things in fitness and nutrition… it’s much MUCH more complicated than that. We know that if you consume more than you expend (no matter what time you eat your foods), you’ll become a larger person and vice versa if you consume less than you expend you’ll get smaller. We know that the person’s daily activity and movement matters. We know that the amount of muscle mass a person has matters. And we know that the person’s goals are super important when answering this question. These are just a few of the many factors that go into play when trying to get an answer for the question… “Is it okay to eat before bed… and if so… what can I eat before bed?”
So today, we are going to be breaking down nighttime eating in this masterclass episode.
References:
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
The Great Courses (on audible)
“Changing your body composition through diet and exercise” by Dr. Michael Ormsbee
Dr. Michael Ormsbee
IG: @mikeormsbee
His team at FSU: @FSUISSM
His collegues: Luc Van Loon, Jorn Trommelen
Info graphic on “Pre sleep protein does not make you gain fat.”
Saracino et al, 2020, Nutrients
https://www.mdpi.com/2072-6643/12/7/2049
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote: Theodore Roosevelt - The man in the arena speech
"The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood"
Weekly Focus:
Every morning!
1. A small thing you're proud of.
2. A moment you're looking forward to.
3. Something that went well the day before.
Physical Activity Tip:
Find out and decide what your ideal goal weight should be.
Nutrition Tip:
Modulating Medicinal Mushrooms: Lions Mane, Reishi, and Cordyceps
Recommendation:
Brain Warriors Way Podcast w/ Dr Daniel and Tana Amen
"Can mushrooms supercharge your immunity" w/ Dr. Josh Axe
AND
ON Purpose Podcast w/ Jay Shetty
"Unlocking the unlimited power of your mind and healing yourself through thought." w/ Dr. Joe Dispenza
References:
I get my mushroom supplements from either the company Four Sigmatic… or from Organifi…. or from a immunity supplement that I buy called MyCommunity Mushroom Complex.
Mushroom Supplement Companies:
Four Sigmatic
Organifi
MyCommunity Mushroom Complex (supplement you can buy on amazon or any local health food store)
“Can Mushrooms Superchare Immunity?” w/ Dr Josh Axe
Brain Warriors Way podcast w/ Dr. Daniel and Tana Amen
https://podcasts.apple.com/us/podcast/the-brain-warriors-way-podcast/id1178337794?i=1000506587469
“Dr. Joe Dispenza ON: Unlocking the unlimited power of your mind & healing yourself through thought.”
On Purpose podcast w/ Jay Shetty
https://podcasts.apple.com/us/podcast/on-purpose-with-jay-shetty/id1450994021?i=1000524465274
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“What is easy to do… is also easy NOT to do.” – Jim Rohn
Weekly Focus:
Write down all the things you do on a daily basis that you would consider time wasters...
Physical Activity Tip:
Do you sit for long periods of time? Do you struggle with low energy? ...
Nutrition Tip:
4 tips on how to help you stay on track at summer events, get togethers and parties.
Recommendation:
Headspace on Netflix!
Guide to Meditation
Guide to Better Sleep
UNWIND YOUR MIND (choose your own adventure style)
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
We are going to be breaking down a few commonly asked questions, rapid fire style, and I’ll offer my advice, my experience, my opinions… and if necessary whatever science based facts that I find will help the majority of people who may have that same burning question. If you’d like to submit a question to be answered on a Q&A episode, you can DM me on Instagram @coachdamien_sd or you can email me at DamienE585@gmail.com and I’ll make sure I can get to as many of the commonly asked questions as I can.
Q1:
“I live a very “Go go go” life. I know that my stress level is higher than it should be. You say that stress management is one of the 4 pillars of fat loss. What are some things I can do throughout my day that will help manage my stress.”
Q2:
“How do I get my family to be more healthy. My parents and close relatives are all very overweight and struggle with health conditions. I love them and want them to feel better. What can I do to help them?”
Q3:
"For the perfect squat, should your feet be pointing straight forward, or angled out?"
References:
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Yin Yoga Links:
Travis Elliot – Super Spine
https://youtu.be/JAjyJKHXIow
Travis Elliot – Pre Bed Time
https://youtu.be/fyPCyDZcCH0
Travis Elliot – Short and Sweet
https://youtu.be/vghItjxXf3M
Yoga with Kassandra – 30 min bedtime, no props
https://youtu.be/z3UA96-84MU
Yoga Nidra – Yogic Sleep Links:
20 min Guided Yoga Nidra Meditation
https://youtu.be/7H0FKzeuVVs
Pure Blissful Relaxation and Stress Relief Yoga Nidra (41 mins)
https://youtu.be/7jnS-rb6xzg
Articles and study on foot placement for squats:
https://powerliftingtechnique.com/should-my-toes-be-pointed-in-or-out-when-squatting/
https://www.google.com/amp/s/squatuniversity.com/2016/06/16/the-great-squat-debate-toes-forward-or-angled-out/amp/
Super science-y:
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-018-0103-7
Livin’ the Dream Podcast Links:
Episode #5: Should you avoid exercises if they cause pain?https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000506420383
Episode #16: How to get better at body weight movements.
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000517701313
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Email:
DamienE585@gmail.com
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Keep away from people who try to belittle your ambitions. Small people do that.
But the really great people… they make you feel that YOU TOO, can become great.” - Mark Twain
Weekly Focus:
Every morning, think of the top 2 things that need to be done that day.
Physical Activity tip:
Work on strengthening your feet.
Nutrition Tip:
When eating/snacking and you take another bite before the previous bite has been swallowed…
Recommendation:
The Model Health Show w/ Shawn Stevenson
“10 ways to upgrade your emotional health”
References:
Livin’ the Dream Episode #15:
“Why foot health is so important. The history and evolution of the shoe and our feet”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000516722948
Foot Strengthening Exercises:
Short Foot: https://www.youtube.com/watch?v=JCRYjeq7a0M
Tip Toe Squats: https://www.youtube.com/watch?v=nyGAE8q_3J4
Towel or Newspaper crumplers: https://www.youtube.com/watch?v=n_sCYwXaoRc
5 foot strengthening exercises: https://www.youtube.com/watch?v=r4_d-Ofm0Ac
Lacrosse ball or tennis ball foot massage and MTP joint mobilization:
https://www.youtube.com/watch?v=HqL_anvKajI
The Model Health Show w/ Shawn Stevenson
Episode #361, Released July 16, 2019
“10 ways to upgrade your emotional health”
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000444648875
Vivobarefoot Minimalist Shoe
Vivobarefoot.com/livemore (discount)
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s masterclass episode we are going to be addressing a very popular topic. I posted a story on my Instagram page asking for different questions for a Q&A episode and I ended up getting multiple inquiries about this category of supplements, so I decided to do a whole breakdown episode on it’s own. So today, we will be diving deep on the topic of Amino Acids.
What are they?
Who are they for, and who could benefit from taking them?
Why are they necessary, or are they?
And when should they be taken if you find that they should be included into your diet.
References:
Nutrishop: San Diego Supplement store, reputation of having great integrity with their products
Ben Greenfield and Dr. David Minkoff
The Perfect Amino Supplement from the company Advanced Bionutritionals OR
by the company Body Health
https://www.advancedbionutritionals.com/
Kion Aminos from the company Kion
getkion.com (Try discount code BEN)
LMNT.com (electrolyte replacement supplement)
Layne Norton – Amino Acid expert
Biolayne.com
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Kindness is the language which the deaf can hear and the blind can see.” - Mark Twain
Weekly Focus:
Complement a stranger every day this week.
Physical Activity Tip:
Are you struggling with sleep at night?
Nutrition Tip:
Looking for a healthy and delicious snack… grab the superfood granola from eatdirtfood.com
Recommendation:
The Plant Paradox Book by Dr. Steven Gundry
References:
Masterclass episode on Sleep:
“The importance of SLEEP on your fat loss goals.”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762
True Dark blue blocking glasses
Truedark.com (Discount code: DAVE)
Blu Blox blue blocking glasses
blublox.com/dhru (Discount code: DHRU)
Youtube, “How to Protect the eyes from blue light – 5 tips”
https://youtu.be/37Pdb90wKIM
Eatdirtfood.com (on amazon too!)
Discount code: DirtyDamien for 10% off
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Your time is limited, so don’t waste it living someone else’s life.” - Steve Jobs
Weekly Focus:
If time, money, place was not a consideration… what would you love to do with your time?
Physical Activity Tip:
Hack your environment for success.
Nutrition Tip: CHALLENGE
Every day this week. I challenge you to eat and share an extra serving of a unique vegetable recipe.
Recommendation:
The Model Health Show w/ Shawn Stevenson.
“Meal Prep commandments and how to increase your kitchen IQ” w/ Kevin Curry
(Episode #323, Dec 4th, 2018)
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000425165342
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“You can’t go back and change the beginning, but you can start where you are and change the ending.” - CS Lewis
Weekly Focus:
When you feel like things aren’t going your way…
Physical Activity tip:
CHALLENGE - Every day this week 100 squats and 50 pushups
Nutrition tip:
6 common nutrient deficiencies that cause fatigue.
Recommendation:
Books:
The Urban Monk by Pedram Shojai
Think Like a Monk by Jay Shetty
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
When we take a look around us… there are some people that just seem to LOVE exercise. There are some people that seem so dialed in with their nutrition. There are people who you may think just have what it takes to lose weight and keep it off. But those people are no different than you or me. They have simply created lifestyle habits that allow them to get to their goals AND maintain that lifestyle. This IS attainable for you. Everyone can get there with the right guidance, the right support, the right mentality and mindset, and the right daily habits of course.
References:
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Book:
Feel Better in 5 by Dr. Rangan Chatterjee
Oura ring activity tracker:
Ouraring.com
(I can get you $30 off if you want to get a ring, just send me a message and I will send you the link)
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“You don’t know how beautiful you are. If you knew how beautiful you TRULY are, you’d fall at your own feet.” – Byron Katie
Weekly Focus:
Every time you get a compliment this week, do not deflect or deny.
Physical Activity Tip:
Awareness will be a huge part of you reaching your goal, but so will your support system
Nutrition Tip:
Some fruits are more “fattening” than others.
Recommendations:
Netflix:
“Human, the world within.”
Episodes:
1.Brain and nervous system
2.Pulse and circulatory system
3. Fuel and digestive system
4. Defend and immune system
5. Sense and the sensory system
6. Birth and the reproductive system
The Nutrition Diva Podcast
“Are some fruits more fattening than others”
https://podcasts.apple.com/us/podcast/nutrition-divas-quick-dirty-tips-for-eating-well-feeling/id289338154?i=1000426830641
The Model Health Show w/ Shawn Stevenson
“The top 7 longevity tips – How to live a longer better life.” (Episode 38, Feb 12 2014)
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000255839539
Sara was the reason I got my first exposure to the world of yoga and what it can offer athletes and non athletes alike. She has a passion for what she does and it shoes every single time you step onto the mat with her leading the way. She has a way of connecting with each and every person in the room, she celebrates and smiles when her people excel.. and she brings a special new age flair to her teaching style that is unlike any yoga instructor I’ve ever met.
So in today’s episode we will be hearing about her story, and why she is where she is and does what she does. We will learn what yoga actually is meant to be about, which may change your view on what you thought yoga was (here’s a little hint… it’s not just about stretching and the poses and being more flexible). And what I was most excited about after having this conversation with her, is we will get to have Sara lead us through a guided breath work meditation. If you’re someone who is re-listening to this episode and wants to jump straight to the meditation, you can skip forward to… 29 mins in.
References:
IG: @saramartinthomas
Email: sarbar76@yahoo.com
Y6 CV Schedule:
Mon/wed 4p Yoga Sculpt & Flow heated w/ humidity (recommended for fitness people to come & slowly transition to yoga)
Tues 5:30p Power Yoga (Warmer than Sculpt)
Wed 5:30p Restore (Deep Stretch) minimal heat
Thurs 4p Power
Friday 8:30a Yoga Sculpt & Flow
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“The secret of your future is hidden in your daily routine.” – Mike Murdock
Weekly Focus:
Access the power and connection between SMELL and MEMORY.
Physical activity tip:
This week we are going to walk/move during every one of your phone calls this week.
Nutrition tip:
Your stomach is about the size of your two fists. Keep the size of your stomach in mind.
Recommendation:
Ben Greenfield Fitness Podcast
“16 reasons why you’re not losing fat (and how to lose weight the right way)”
Oura ring activity/sleep/recovery tracker
ouraring.com (hit me up for a discount code for $30 off)
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Q1: How do I Build 6-pack abs?
Q2: Is there any way for me to know what the right weight selection for exercises should be?
Q3: What’s the fastest way I can lose this fat? I have a vacation coming up in a month and I want to be sexy AF.
This podcast was started with the intention of helping inform, educate and assist the people that I coach with questions that they commonly ask. I always felt that I had to either rush my answers due to either… people being in a hurry, or due to me having back to back sessions with not a lot of time in between to chat. So I turned those questions into Masterclass episodes that broke down the entire subject and concluded with offering tangible action items to help crush our health and fitness goals. But sometimes I’ll get commonly asked questions that don’t need an entire masterclass episode to answer. So that brings us to todays episode.
We are going to be breaking down a few commonly asked questions, rapid fire style, and I’ll offer my advice, my experience, my opinions… and if necessary whatever science based facts that I find will help the majority of people who may have that same burning question. If you’d like to submit a question to be answered on a Q&A episode, you can DM me on Instagram @coachdamien_sd or you can email me at DamienE585@gmail.com and I’ll make sure I can get to as many of the commonly asked questions as I can.
References:
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Hanging Leg Raise:
Beginner to Advanced
https://www.youtube.com/watch?v=or7KtIgxchE
Regressions
https://www.youtube.com/watch?v=u1k7w-0_1G8
How-To
https://www.youtube.com/watch?v=Pr1ieGZ5atk
Decline Sit up:
Common mistakes
https://www.youtube.com/watch?v=7k0bjxweJJs
Proper form
https://www.youtube.com/watch?v=IINnwHwexkg
Unable to do decline? Do the perfect sit up instead
https://www.youtube.com/watch?v=-WSon5E798w
Really cool regression to learn how to articulate your back
https://www.youtube.com/watch?v=dMWUytPD-v4
Physioball crunches and active planks
https://www.youtube.com/watch?v=yP62ixnwBgk
8 Min V-Cut abs:
https://www.youtube.com/watch?v=D4tx6CqxzEo
Cable Chops:
https://www.youtube.com/watch?v=_ZTYFFV9z6Q
Transverse Abdominis
https://www.youtube.com/watch?v=Ielt7Mj-F_I
Stomach Vacuums
https://www.youtube.com/watch?v=hR0iOERkTVY
T-Nation:
Need to get shredded fast! Best way?
https://www.t-nation.com/training/ripped-in-4-weeks
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Email:
DamienE585@gmail.com
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Some days are blessings, some days are worse. Look for the blessings and not the curse. Be positive, stay strong, and get enough rest. You may not be able to do it all, but you can always do your best.” -Doe Zantamata
Weekly Focus:
When you are going through a task this week, start to SHIFT YOUR MINDSET...
Physical Activity Tip:
Unleash your inner child
Nutrition Tip:
Consider trying bulletproof coffee.
Recommendation:
The Model Health Show w/ Shawn Stevenson.
“Exercise success secretes, optimizing hormones, and beating depression.” w/ Ameer Rosic (Episode #64, Aug 13, 2014).
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578#episodeGuid=497b241d07673dd28897a6ae4e8d7c8f
References:
Four Sigmatic Coffee
Foursigmatic.com
Thrive Market
Thrivemarket.com
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Dr. Benjamin Deluca D.C. (Dr. Ben) started his career in wellness in the year 2000 as a personal trainer helping thousands of people hit their goals. He worked in all facets of the industry specializing in the development of personal training departments and corrective exercise strategies. Early in his career Dr. Ben suffered a major knee injury that took longer than 2 years to recover from. This recovery process provided him with the ability to identify the difference between effective and ineffective rehab strategies. On this journey to recovery he learned the importance of humility, compassion, and grit. This insight led Dr. Ben to helping more people with injuries get in shape and become confident with movement. His need for knowledge and strong desire to help people eventually led him to Southern California University of Health Sciences(SCUHS) where he received his doctorate in chiropractic.
References:
Dr. Ben’s contact links:
Email: info@kirehab.com
Phone: 619-695-0688
Ig: kineticimpact
Website: www.kirehab.com
App: this app is currently only available on the iPhone in the App Store. The apps name is
“The daily feel goods.”
Address: 10806 willow ct suite 2 San Diego ca 92127
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“When we clear the physical clutter from our lives, we literally make way for inspiration and ‘good, orderly direction’ to enter.” – Julia Cameron
Weekly Focus:
Think about that space in your life that needs less clutter...
Physical Activity Tip:
Individuals who can ___________ are five time less likely to die in the next six years than those who cannot. Can you pass the test?
Nutrition Tip:
Change the way you look at sugar measurements on food labels.
Recommendation:
The Model Health Show w/ Shawn Stevenson.
“Recharge your health motivation, and happiness by decluttering your life.” w/ Chalene Johnson (released May 15, 2018)
References:
YouTube “The sitting rising test (SRT)”
https://www.youtube.com/watch?v=oQIbffQj2xM
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode we will be continuing our discussion from last weeks’ masterclass episode on Tips, Tricks and strategies to aid in the healing process of sore muscles. If you haven’t listened to Part 1, definitely go listen to that one, because we touched on the huge rocks of recovery and where you’ll have the most success. This episode will be some other ways that I myself use to recover, and that the research has shown, to assist us in recovering from our training. It is important to note, as we’ve said many times in the past… It’s in the recovery where we rebuild from the positive stress and damage that was done to our bodies from a hard training session. So the more we can prioritize these recovery methods into our routines, the more importance we put on recovery, and the more consistent we can be with our recovery… the more we set ourselves up for success to attaining our health and fitness goals.
References:
WATCH THIS: (Deep Science, Muscle Soreness 2.5mins)
https://www.youtube.com/watch?v=7aRG1AqY0oA
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Mobility YouTube Videos:
A few on my personal YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
Lots of preworkout mobility flows on Eat the Frog Scripps YouTube:
https://www.youtube.com/channel/UCyXlSuAq3ycKBnq_0jpRzqQ
Stretching Scientific References:
https://www.researchgate.net/publicat...
https://pubmed.ncbi.nlm.nih.gov/25229...
Ice baths:
https://www.ncbi.nlm.nih.gov/pubmed/2...
Epsom Salt Bath YouTube video:
https://www.youtube.com/watch?v=ENmXKQDtJdQ
Infared Light for soreness:
https://www.youtube.com/watch?v=xVeFlKOTxVg&t=213s
Osteostrong (bone density, vibration plates)
https://osteostrongsd.com/
IG: @osteostrongsandiego
Breath Professionals:
Wim Hof: The Wim Hof Method
Wimhofmethod.com
Breath Book by James Nestor
IG: @mrjamesnestor
Brian McKenzie
IG: _brianmackenzie
Honey and Bee products
Beekeepersnaturals.com
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“The food you eat can either be the safest, most powerful form of medicine… or the slowest form of poison.” – Ann Wigmore (Lithuanian-American, holistic health practitioner, naturopath and raw food advocate)
Weekly Focus:
Think of one habit or thing that you do regularly that you would be ECSTATIC if you never did it again...
Physical Activity Tip:
More daily movement is the goal... how?
Nutrition Tip:
Consider doing a 14-16 hour fast, 2-3 times this week.
Recommendation:
Bulletproof Radio podcast w/ Dave Asprey. It’s titled “Better sleep month Part 1 – You’re an animal says your biological chronotype” (Episode 589, released on May 7, 2019)
https://podcasts.apple.com/us/podcast/bulletproof-radio/id451295014?i=1000437435450
The history of our food care system: What’s wrong and how to fix it w/ Mark Bittman, Released Feb 10, 2021
https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000508455369
References:
Livin’ the Dream: Intermittent fasting episodes Part 1 and 2:
Part 1:
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000518640210
Part 2:
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000519752577
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today, we will be discussing some tips, trick and strategies to aid in the healing process. We will discuss prevention strategies, proven to work strategies, throw in a little science as to why they are said to work and we will definitely touch on strategies that were once believed to be detrimental towards the healing process but may actually in fact be the most impactful thing you could do toward helping subside your soreness.
References:
WATCH THIS: (Deep Science, Muscle Soreness 2.5mins)
https://www.youtube.com/watch?v=7aRG1AqY0oA
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Mobility YouTube Videos:
A few on my personal YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
Lots of preworkout mobility flows on Eat the Frog Scripps YouTube:
https://www.youtube.com/channel/UCyXlSuAq3ycKBnq_0jpRzqQ
Livin’ The Dream Sleep Epsidoes:
6: Four Pillars of Fat Loss:
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000507196550
9: The Importance of SLEEP on your fat loss goals:
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762
Books on Sleep:
Sleep Smarter by Shawn Stevenson
Why we sleep by Matt Walker
Circadian Code by Satchen Panda
Andrew Huberman Lab Podcast:
Master your sleep & be more alert when awake:
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000504980563
Sleep Late night LIGHT study:
https://www.nature.com/articles/s41598-019-52352-w
Brain.FM app (sleep, meditation, focus, relaxation)
How to use Massage guns:
https://www.youtube.com/watch?v=yD2zTbXeu0w
To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939523/
Other studies referenced about vibration tools:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6982037/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6428647/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300822/
Butcher Box:
Bucherbox.com (Discount Code: butcherbox.com/mindpump )
Barukas Nuts (@eatbarukas and @darinolien on IG):
Barukas.com
Active recovery:
https://www.ncbi.nlm.nih.gov/pubmed/1...
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Be not afraid of discomfort. If you are unable to put yourself in a situation where you are uncomfortable, then you will never GROW, CHANGE, or LEARN.” –Jason Reynolds (American Author and Poet)
Weekly Focus:
Take a contrast shower every morning this week .
Physical Activity Tip:
BE READY ALWAYS.
Nutrition Tip:
Think you’re hungry? Think you’re starving?? But not really sure...
Recommendation:
Ben Greenfield Fitness Podcast. “Busting the myth of pre and post workout meals: Fasted exercise and it’s benefits.” This is episode #1,016, and released on Dec 27th 2018
https://podcasts.apple.com/us/podcast/ben-greenfield-fitness/id283908977?i=1000426562641
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode we will be continuing on with Part 2 of our breakdown of Intermittent fasting. Last episode we took a deep dive into the history of Intermittent fasting, it’s benefits and downsides and who its for and who it might not be for. If you have not yet listened to Part 1, you’ll want to go back and listen to that episode first… so you can be set up for success and be better positioned to perform what we learn about in today’s episode, safely and effectively.
Today we are going to go even further and talk about the different styles of intermittent fasting. The protocols that the experts suggest when performing specific styles of intermittent fasting. And just as importantly as how to do them… but also how to break them correctly. It is my hope that after listening to Part 1 and 2 of these fasting episodes, you will be equipped with the knowledge on not only how to do an intermittent fasting style that works best for your health and fitness goals.. but also have a better understanding and relationship with the food that we eat and the whole entire system that is your body and digestive organs… and how to better connect to what they need for optimal health.
References:
Full masterclass episode on “Why EAT LESS AND MOVE MORE is terrible advice for fat loss goals.”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000512994749
Butcher Box Link:
https://www.butcherbox.com/
All Max Caffeine Pills:
https://www.amazon.com/ALLMAX-Nutrition-Caffeine-200-tablets/dp/B007XTP1ZA/ref=sr_1_5?dchild=1&keywords=all+max+caffeine&qid=1616786192&sr=8-5
LMNT Electrolyte supplement:
https://drinklmnt.com/
Beekeepersnaturals.com
Honey and Bee Pollen
Shawn Stevensons discount code from the model health show, discount code is MODEL.
Alternate Day Fasting with Thomas DeLauer
https://www.youtube.com/watch?v=VlIYRKuUtmA
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“You can either celebrate what your body can do… or you can mourn what it cannot… It’s your choice.” – Augie Nieto from Augies Quest
Weekly Focus:
Pair your workouts with a fun event or with a already established habitual activity
Physical Activity Tip:
“Your body language may shape who you are.”
Nutrition Tip:
Check out Organifi’s superfood mixes
Recommendation:
Model Health Show w/ Shawn Stevenson.
“The secret Life of Fat, w/ guest Dr. Sylvia Tara” Episode #350, released may 7th 2019.
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000437469237
References:
Your body language may shape who you are – Amy Cuddy
https://www.youtube.com/watch?v=Ks-_Mh1QhMc
Organifi Juices
Organifishop.com
Discount Codes: DKEMP (Local San Diego friend of mine), MODEL, BEN, MINDPUMP
Oura Ring (sleep/activity tracker)
Ouraring.com
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
For today’s episode, we are going to be doing a deep dive into all things intermittent fasting. This will be part 1 of 2…. And we will be looking into, the history of intermittent fasting and where it came from, the current science on what it is and how to use it effectively. Who should be doing intermittent fasting and who should wait until they have a few other things figured out first. And then once we know what it is and who it’s for, part 2 will be some actionable items on the many different strategies in which to execute your fasts. By the end of these two episodes, it is my hope that you will have a better understanding on just how important not only the types of food we are eating actually are, but also how profoundly important the way in which we consume that food and the timing that we consume that food actually is.
References:
Full masterclass episode on “Why EAT LESS AND MOVE MORE is terrible advice for fat loss goals.”
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000512994749
Butcher Box Link:
https://www.butcherbox.com/
All Max Caffeine Pills:
https://www.amazon.com/ALLMAX-Nutrition-Caffeine-200-tablets/dp/B007XTP1ZA/ref=sr_1_5?dchild=1&keywords=all+max+caffeine&qid=1616786192&sr=8-5
LMNT Electrolyte supplement:
https://drinklmnt.com/
Beekeepersnaturals.com
Honey and Bee Pollen
Shawn Stevensons discount code from the model health show, discount code is MODEL.
Alternate Day Fasting with Thomas DeLauer
https://www.youtube.com/watch?v=VlIYRKuUtmA
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
These MINIsodes will only be as beneficial to you… as you are willing to make them. So if you’re playing along with the weekly focuses, or the physical activity and nutrition tips. It will help you be much more successful…. as well as help with your adherence and motivation.. to do this with someone in your life. So grab an accountability buddy and share on your social platforms the challenges of the week. You never know who is quietly watching and rooting for you. You never know who’s life you will inspire just by sharing your journey, both your challenges and your successes.
Quote:
“Love and kindness are never wasted. They always make a difference. They bless the ones who receive them and they bless you, the giver.” – Barbara de Angelis
Weekly Focus:
Every day this week, perform one act of random kindness that no one will ever know about.
Physical Activity Tip:
Invest in a… REBOUNDER
Nutrition Tip:
Add these foods into your diet to help your lymph system...
Recommendation:
“The Model Health Show” Podcast with Shawn Stevenson. Episode #166 titled, “The secret life of your immune system” released on July 12th 2016.
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000372394650
References:
www.wellbeingjournal.com/rebounding-good-for-the-lymph-system/
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
One of the most common questions I currently get asked as a coach is… How do I get better at (blank exercise). You can insert your least favorite body weight exercise in the blank. Did you think Squats? Push-ups? Pull-ups? Planks? Lunges? Sit-ups?...... well don’t you worry. Because in todays episode we are going to touch on them all. We will discuss the strategy of working from where you are right now and what your strength currently is. And then the strategies on how to progress towards being your own American Ninja Warrior athletic self that you have the capability of being if you really put your mind to it.
References:
My YouTube channel: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
Proper pushups Coach D’s Video
https://www.youtube.com/watch?v=jogMqLfs6J0&t=105s
Squat Regressions:
https://www.youtube.com/watch?v=GiRcrGL4QUc
Pistol Squat:
https://www.youtube.com/watch?v=vq5-vdgJc0I
Lunge Regressions and Progressions:
https://www.youtube.com/watch?v=Gzmld3eNAcA
https://www.youtube.com/watch?v=5Q0ubpk8DSs
https://www.youtube.com/watch?v=1bh2ckgH6_g
Hip Mobility exercises: (Coach Damien’s Video)
https://youtu.be/F7ec_HRIu7g
3 Main Lower body movement TIPS AND TRICKS: (Coach Damien’s Video)
https://www.youtube.com/watch?v=PFQv1aKckxE
YouTube: How to Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips) (10 mins)
https://www.youtube.com/watch?v=3YvfRx31xDE
How to do your first pullup: (13 mins)
https://www.youtube.com/watch?v=XeErfmGSwfE
The official pull up checklist (avoid mistakes) Athlene X (13 mins)
https://www.youtube.com/watch?v=sIvJTfGxdFo
Master the Dip: (6 mins)
https://www.youtube.com/watch?v=l41SoWZiowI
How to do Tricep Bench Dips: (2 mins)
https://www.youtube.com/watch?v=0326dy_-CzM
Are you doing Dips properly, Athlene X (AVOID mistakes): (5 mins)
https://www.youtube.com/watch?v=vi1-BOcj3cQ
How to get better at Sit-ups:
https://www.youtube.com/watch?v=4W0-GH5ShFg
Ab Ripper X (one of my all time favorite ab workouts)
https://www.youtube.com/watch?v=0hfWUnL5B7g&t=6s
How To Do Sit Ups Correctly For Beginners (AVOID 4 COMMON MISTAKES)
https://www.youtube.com/watch?v=s3PPU_2z9qo
How to do a Proper Plank:
https://www.youtube.com/watch?v=ThL7KB8t7M8
3 tips to improve your plank:
https://www.youtube.com/watch?v=LQbviyVdp3M
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“There is no exercise better for the human heart, than reaching down and lifting someone up.”
Weekly Focus:
Find an accountability buddy. AKA a SWOLEMATE.
Physical Activity/Nutrition Tip:
Get an accountability NETWORK.
Recommendation:
Shawn Stevenson host of “The Model Health Show” Podcast
@shawnmodel
“Dangerous chemicals hidden in our food supply and the food industry’s playbook” w/ the Food Babe herself Vani Hari. This is episode #333 and released on Feb 4th 2019.
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000429115186
References:
Swolemate Application:
https://images.app.goo.gl/psNCSRhuzy4PUMhv5
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode will be discussing…
Why foot health is so important and why I believe you should wear shoes as “minimally” as possible. We live in a world today where people line up for days to grab the newest pair of Jordan’s, and where we have the designer high heel shoes on the red carpet in which experts talk about them in every detail.
We have had our feet stuffed into shoes since the moment we could walk. But is this a good thing? We will then explore how wearing footwear from a time of infancy until the present day, may actually (and spoiler alert), ACTUALLY IS changing our biomechanics and in turn or skeletal structure. We will also look at how footwear designed to help with pain, and physical ailments may in fact be just a cast and/or crutch that could be doing more harm than good in the long term. And of course, we always want to leave you with some tangible action items that will help you move and walk in the right direction, living the most optimal, natural, strong footed dream life you possibly can.
References:
The muscles, bones and structure of the foot:
https://www.youtube.com/watch?v=ROd1Acma64o&list=TLPQMTQwMjIwMjE1uHMFNFexoA&index=2
Katy Bowman, MOVE YOUR DNA “Casts” Podcast:
https://podcasts.apple.com/us/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000317013723
Move your DNA podcast w/ Katy Bowman
https://podcasts.apple.com/us/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000339848096
https://podcasts.apple.com/us/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000340334829
Book: Whole Body Barefoot by Katy Bowman
Foot and Ankle Mobility: Doc Jen Fit, Optimal Body Podcast
https://podcasts.apple.com/us/podcast/the-optimal-body/id1507215810?i=1000502311799
Barefoot Shoes: Doc Jen Fit, Optimal Body Podcast
https://podcasts.apple.com/us/podcast/the-optimal-body/id1507215810?i=1000497158346
How to fix Plantar Facitis – Athlene X
https://youtu.be/72p58Iy6u7M
Exercises:
Short Foot: https://www.youtube.com/watch?v=JCRYjeq7a0M
Tip Toe Squats: https://www.youtube.com/watch?v=nyGAE8q_3J4
Towel or Newspaper crumplers: https://www.youtube.com/watch?v=n_sCYwXaoRc
5 foot strengthening exercises: https://www.youtube.com/watch?v=r4_d-Ofm0Ac
Lacrosse ball or tennis ball foot massage and MTP joint mobilization:
https://www.youtube.com/watch?v=HqL_anvKajI
Vivobarefoot Shoes:
vivobarefoot.com For 25% off!
https://vivobarefoot.mention-me.com/m/ol/ox7cp-damien-evans
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“It’s not the will to win that matters. Everyone has that. It’s the will to PREPARE to win, that matters.” - Paul "Bear" Bryant
Weekly Focus:
Find, strengthen and practice having a champion’s mindset.
Physical Activity Tip:
Your balance can determine how long you live. How do you stack up to the Stork Test?
Nutrition Tip:
Grow your own herbs and micro greens.
Recommendation:
Kwik Brain Podcast w/ Jim Kwik
“How to Love Learning” Episode 94, Released Feb 14, 2019
https://podcasts.apple.com/us/podcast/kwik-brain-with-jim-kwik/id1208024744?i=1000429875133
References:
“Cleaning up your Mental Mess” Book – By Dr. Caroline Leaf
Standing Stork Test:
https://www.brianmac.co.uk/storktst.htm
Improve your Balance in 5 minutes (YouTube video)
https://www.youtube.com/watch?v=NsIHZyH_DlA&t=160s
Hamama (Micro Greens):
www.hamama.com
IG: @hamama
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Todays episode will be a PART 2 continuation from last week’s “Supplement” episode. Last week, we touched on my TOP 5 performance and recovery supplements that
I personally take and that have been shown by scientific studies to actually work. This week, we are going to stray a little bit away from the supplements that help with your training… to more of a focus on lifestyle supplements that you can add in to your daily diet and regimen to help supplement with what we may not get enough of in our diets.
Please refer back to last weeks masterclass episode if you haven’t listened to that yet. Because I cant stress enough… and I’ll say it again today… Diet comes first, whole foods come first, then we can add some of these supplements into our utility belt to help get us performing that small percentage better.
References:
Vitamin D: YouTube Seminar
https://www.youtube.com/watch?v=5FwKr1qKSaA&has_verified=1
https://www.youtube.com/watch?v=eVFICYDjReE
Mushroom YouTube video:
https://www.youtube.com/watch?v=VZnGwFblXpA
Cordyceps Mushroom Studies:
Effect of Cs-4 (crodyceps sinesis) on exercise performance in healthy older subjects: a double blind, placebo-controlled trial.
Steve Chen, Zhaoping Li, Robert Krochmal, Marlon Abrazado, Woosong kim, Christopher B Cooper. PMID: 20804368
The in Vitro and in vitro stimulatory effects of cordycepin on mouse leydig cell steroidogenesis. Sew-fen Leu, Song Ling Poon, Hsiang-Yin Pao, Bu-Miin Huang. PMID: 21512251
Ashwagandha study links:
https://www.youtube.com/watch?v=ttwPkSPkSes
Organifi
Discount code: MODEL
Discount code: MINDPUMP
Four Sigmatic
Discount code: MODEL
Discount code: MINDPUMP
Dr. Mark Hyman
@Drmarkhyman
Podcast: The Doctors Farmacy
NED CBD
Helloned.com
Windward CBD
Windwardgoods.com
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
References:
The Doctors Farmacy w/ Dr. Mark Hyman."
"The history of our food system: What’s wrong and how to fix it” with Mark Bittman. Released on Feb 10th, 2021.
https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000508455369
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we will be discussing supplements. One of the questions I get asked most frequently is for sure the question, “What supplements should I take?” In a world of insane marketing, questionable intentions and mixed messages… What in the world is the average person supposed to believe. 6-pack joe over here is saying to take this, and flat tummy Jane over there is claiming her supplement can do that. And we are over here stuck scratching our head and throwing countless amounts of money down the drain. It’s enough to make anyone want to throw their hands up and say screw it! McDonalds fries it is.
Well in today’s episode, I’ll be going over supplements that have gone through science backed studies and have been proven to elicit results. We are going to go through the supplements I personally have taken for years and that I endorse and love. We will also go over some of the over hyped supplements that may sound awesome… but essentially are just a way for you to make overpriced urine. And while nothing… let me say this again NOTHING can beat whole natural foods when it comes to helping us really attain what we want out of fitness and health.. there may be some supplements that can help us get that small extra percentage better.
References:
All Max Caffeine:
https://www.amazon.com/ALLMAX-Nutrition-Caffeine-200-tablets/dp/B007XTP1ZA/ref=sr_1_5?dchild=1&keywords=all+max+caffeine&qid=1610997755&sr=8-5
Creatine Monohydrate:
https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_2_sspa?dchild=1&keywords=creatine&qid=1611116469&sr=8-2-spons&psc=1∣=A8MA32QEVO3GI&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyWk5XU1hKTjhNVUNTJmVuY3J5cHRlZElkPUEwOTAzMDQ0TkUxR09GQkJFSDRQJmVuY3J5cHRlZEFkSWQ9QTAxNDcyOTYzUldTMUVaSUNEMENKJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==
Beta Alanine:
https://www.amazon.com/Alanine-BulkSupplements-Athletic-Endurance-Recovery/dp/B00EIO4I7A/ref=sr_1_1_sspa?dchild=1&keywords=beta+alanine&qid=1611116524&sr=8-1-spons&psc=1∣=A8MA32QEVO3GI&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyUUVCOURaWDBRMlFEJmVuY3J5cHRlZElkPUEwODM1Mzc5MUZRUFBUQVk0TU1aWSZlbmNyeXB0ZWRBZElkPUEwNjk3MjM1MzZKR1AxVElTOENUNyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=
Plant Based Protein Powder:
NTRLnutrition.com and use the discount code: DameDolla to save 15% off your order
Glutamine:
Search the Amazon Brand
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
These MINIsodes will only be as beneficial to you… as you are willing to make them. So if you’re playing along with the weekly focuses, or the physical activity and nutrition tips. It will help you be much more successful…. as well as help with your adherence and motivation.. to do this with someone in your life. So grab an accountability buddy and share on your social platforms the challenges of the week. You never know who is quietly watching and rooting for you. You never know who’s life you will inspire just by sharing your journey, both your challenges and your successes.
Quote:
“If you go off into a far, far forest and get very quient. You’ll come to understand that you’re connected to everything.” - Alan Watts
Weekly focus:
Take advantage of the benefits of getting outside
Livin' The Dream, Masterclass Episode #7: 5 unconventional practices to help you live longer.
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000508112239
Physical Activity Tip:
At least 2 times this week, pick one or more of the videos I posted and spend some time investing in muscles that we have neglected for a very long time.
1. Foot & Ankle Strengthening & Stretch Exercise Program For Intrinsics, Arch, Athletes and Runners
https://www.youtube.com/watch?v=6WF4KHZBriA&t=627s
https://www.youtube.com/watch?v=6nz6kDUgirc
-
Foot and toe fitness for beginners
https://www.youtube.com/watch?v=86BUWgzPTRM -
Complete foot and ankle guide with anatomy art
https://www.youtube.com/watch?v=IrAwl-Pfs_A
Nutrition Tip:
If you want to snack less, then sleep MORE!
Recommendation:
The Great Courses:
https://www.thegreatcoursesplus.com/?utm_source=Branded_Search&utm_medium=Google&utm_campaign=171187&mkwid=s_dc&pcrid=398210418153&pkw=the%20great%20courses&pmt=e&c3apimn=398210418153&intent=&gclid=CjwKCAjw6fCCBhBNEiwAem5SO0I8DlYuubRtVwfEgG1V6p-0QOjAAxJUfd6MBLTunKjEzx5axArf9RoCFIYQAvD_BwE
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
And today I wanted to talk about a specific conversation that I have had with numerous personal training clients and group fitness members… I hear a variation of this story at least once a week. One thing that is bound to happen if you get on a serious consistent workout routine, is that you are going to encounter obstacles… you’re going to encounter obstacles in the form of holidays, special events, vacations or just something that is happening in your life that is going to challenge your routine. That’s just how real life works.
This is how it usually goes. I’ll watch someone start their fitness journey and they will get on a really nice streak of working out 3 times a week for a few months in a row, never missing a scheduled workout. They are proud of themselves for their progress, they are super excited they finally have the consistency they’ve always been wishing for. And then BOOM. They go on vacation for a week and come back, can’t find their routine, and are so disappointed in themselves because they’ve lost all that they worked so hard for. Does this sound familiar?
Or if you’ve ever started a new years resolution and have been crushing it for months but then… “uh oh, here comes the holiday season and we have thanksgiving feasts and Halloween candies and Christmas or hannukah dinners, oh my!”
Well that’s life friends. And what are we going to do? Try to isolate ourselves from the world in order to be at the body fat percentage that we want? Try to hide from our friends and families, any time a party invite comes our way? Hells no! That is a terrible strategy that can have detrimental effects on other aspects of your health as well. Instead, let’s figure out a way to navigate these time periods by being smart and disciplined… so for today, we are going to discuss how to find some balance in life when we do have special events, while avoiding the Holy Trinity of Fat gain.
References:
Holiday Weight Gain Studies
https://pubmed.ncbi.nlm.nih.gov/24662697/
https://www.nejm.org/doi/full/10.1056/NEJMc1602012#t=article
Eating Attentively
https://pubmed.ncbi.nlm.nih.gov/23446890/
https://pubmed.ncbi.nlm.nih.gov/23219989/
Eating rate
https://pubmed.ncbi.nlm.nih.gov/24847856/
Mindful eating
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4046117/
Sleep
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
Sleep Smarter book by Shawn Stevenson
sleepsmarterbook.com
IG: @shawnmodel
Stress
https://pubmed.ncbi.nlm.nih.gov/11070333/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/
Protein
https://pubmed.ncbi.nlm.nih.gov/25926512/
Fiber
Dr. Will Bulsiewicz (Dr B), IG: @guthealthmd, book “Fiber Fueled”
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
From Mr. Walt Disney:
“We keep moving forward, opening new doors, and doing new things, because we’re curious… and curiosity keeps leading us down new paths.”
Weekly Focus:
When is the last time, that you’ve done something… FOR THE FIRST TIME?
Physical Activity:
Finding a little bit of balance when it comes to our posture.
Nutrition:
Diving into the world of fungi
Chaga, Reishi, Turkey Tail, Shittake, Lions Mane, and Cordyceps.
Recommendation:
Katy Bowman. Podcast “Move your DNA”
“Between the lines 5 - It starts with your feet.” This is from season 1, episode 85, release Aug 29th, 2017
https://podcasts.apple.com/us/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000391584843
References:
Four Sigmatic:
us.foursigmatic.com
Organifi:
organifishop.com
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
In today’s episode, we are going to discuss a very common piece of advice that we have probably all been told… especially when looking to drop our body fat… or as most of us like to say “when we are trying to lose weight.” There are tons of strategies and tons of different opinions on the best way to do it. But for those of us that are just starting out, or trying to get back to where we once were after a long period of having let ourselves go… we usually get told to eat less food, and exercise more. Eat less… move more.
It’s just as simple as that right? If we could all just eat less and move more and stop being such lazy gluttons… we would all have 6 pack abs and defined arms… right??
Well I am going to make my case as to WHY it’s just not that simple. And I know we all know it’s not that easy… but a lot of the times we put that blame on ourselves. And while yes, there is a certain responsibility that we have to take for us to move along our fitness journey. There are also many factors and reasons why our current societal norms and technological advances and general human psychology… make this MUCH LESS black and white than that. I believe that education is key, and understanding is essential… and then having support in executing what needs to be done is paramount if we are going to overcome this challenge of controlling our body composition and being healthy, happy, fit human beings. So today we are going to be taking a look at how the food we eat, impacts the hormones in our body and do a deep dive on insulin, as well as the fat cell and maybe some things you didn’t know about those stubborn little guys hiding in our midsection or in our thighs. And at the very end as always, give you some tangible take-aways and action items that in my opinion, are much better pieces of advice and much more helpful, rather than just “Eat less, and Move more.”
Recommendation:
Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
Interesting Internet Article referenced:
http://www.bentrained.com/eat-less-move-more/#:~:text=It's%20pretty%20simple%2C%20really.,cause%20more%20harm%20than%20good.
Dr. Benjamin Bikman - 'Insulin vs. Ketones - The Battle for Brown Fat'
https://www.youtube.com/watch?v=8t1JN0RgvO4
Book: Why We Get Sick by Dr. Benjamin Bickman
IG: @benbickmanphd
Sleep and activity tracker
Ouraring.com
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“The greater danger for most of us is NOT that our aim is too high and we miss it… But that it is too low, and we reach it.” –Michelangelo (Italian Sculptor)
Weekly Focus:
Think of your TOP 3 GOALS.... 10x
Physical Activity Tip:
The speed at which you perform each rep is extremely important. Change your rep tempo to the opposite of your default.
Nutritional Tip:
Pre workout fueling for higher intensity training.
Recommenation:
Episode #73 from The Model Health Show w/ Shawn Stevenson. Released on Oct 15, 2014.
“Hydration and Water Masterclass. Best filter, best bottle water, and critical water facts”
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578#episodeGuid=ae4a8fa1d64b77256317ea1db249e03b
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we will be chatting with:
Odile Zelenak, a movement specialist here in San Diego who I personally have been friends with for years and has helped me work on a lot of my own imbalances and injuries in the past. Odile is the person I refer our members to when they are unable to workout with me… be it because of injuries or other structural imbalances that their bodies may be experiencing.
She is certified as a mastery level pilates instructor as well as an amazing orthopedic massage therapist. And today we will be introducing you to her story and her work. It is my hope, that after listening to her journey, travelling from Europe to the US as a young child… she grew up with some challenging situations in her past that amplified her passion and love for really helping people understand what is going on deep within her body.
She has a great way of explaining the body, and cuing movements that really allows someone who has no idea about muscle anatomy or physiology and even helps someone like me, who is so focused on the main muscles of the body, to understand that there is an importance to being aware of the smaller internal muscles that build our foundation and help us move more optimally and pain free.
Please enjoy my talk with Odile as we introduce her to the Livin’ the Dream team, and be prepared to hear from her again because her and I love to nerd out on the body and discuss ways to help our community move better to live better.
Odile Zelenak Contact References:
Facebook:
Odile Movement & Bodywork
Instagram:
odilemovementbodywork
Website:
www.odilemovement.com
YouTube:
https://www.youtube.com/channel/UCm0C34lj6nUXEoh3xV9kJ6Q
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“The scale can only give a numerical representation of your relationship to gravity… It cannot measure beauty, talent, purpose, strength or love. Don’t give the scale more power than its earned.” – Steve Maraboli
Weekly Focus:
Every day this week, send 2 people a message telling them how thankful you are for something that they’ve done that has affected you positively
Physical Activity Tip:
Which should you do first; cardio endurance training or resistance training
Nutrition Tip:
Allow food to be in your mouth longer before swallowing (think 30-40 chews).
Recommendation:
The Model Health Show Podcast w/ Shawn Stevenson. This episode is called “Embracing Change and Gaining Emotional Agility,” w/ Dr Susan David (Episode #185, Released November 8th 2016)
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000377654349
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
For us fitness professionals…. personal trainers and group fitness instructors. One of the number one things we like to joke about and vent about is… when people try to skip the cool down and stretch post workout. We get done coaching a killer workout, everyone is all pumped up after that final climatic effort, and we take that final sigh of completion… we turn on that slow, recovery music and get ready to start ramping everyone down from what is probably most of these people’s highest intensity effort of the day… and half the people in the workout room start to exit toward the door.
I personally like to think of a group fitness training session as a roller coaster. You have highs and lows, peaks and valleys of intensity, maybe some crazy loop to loop experiences thrown in there and then you coast back into the start of the roller coaster station, gently and calmly bringing you back to where the ride first started. What would happen if you went on the craziest roller coaster ride of your life and it just abruptly ended and you got kicked off the ride unexpectedly… as soon as you got done with the last around the world loop. Well that’s kind of what you are doing when you skip the cool down.
Look, I get it! We are all busy busy people with limited time on our hands. We have to get back to jobs or family or appointments or stick to a very regimented schedule. But for this episode I’d like to argue my case, in the desire to help you be as successful as you want to be when it comes to attaining your fitness goals… as to why you should spend AT LEAST 5 minutes of your time after a workout to give your body love and appreciation for what it just accomplished.
References:
STUDIES:
https://pubmed.ncbi.nlm.nih.gov/29529387/
https://pubmed.ncbi.nlm.nih.gov/22498151/
Evidence of the physiotherapeutic interventions used currently after exercise-induced muscle damage: systematic review and meta-analysis AbstractConclusion: Massage proved slightly effective in the relief of symptoms and signs of exercise-induced muscle damage. Therefore, its mean effect was too small to be of clinical relevance. There is a lack of evidence to support the use of cryotherapy, stretching and low-intensity exercise.
https://www.physio-network.com/blog/what-stretching-does-and-does-not-do/#a_aid=cbresearch
https://www.youtube.com/watch?v=3y1dO4nNaKY
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Weekly Quote:
“Start strong, stay strong and finish strong… by remembering WHY you started in the first place.”
Weekly Focus:
Anytime you use the phrase, “I don’t have time to ____” … finish it with... "
Physical Activity Tip:
Fidget more!
Nutrition Tip:
Eat with smaller plates.
Recommendation:
“The microbiome solution” w/ Robynne Chutkan (Episode #180, released on Oct 11th 2016). I mis-spoke in the episode and said 150, I meant #180 (MY BAD J)
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000376520671
“The surprising connection between your microbiome and your lifespan” w/ Dr. Steven Gundry (Episode #336, released on Feb 19th 2019)
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000430224450
Small Plate Study:
https://pubmed.ncbi.nlm.nih.gov/24341317/
**Note, mispoke on bacteria in our body. More bacteria in number, not mass
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
And today we are going to talk about why you may not be achieving your fat loss goals. Why you may be working out as hard as you possibly can, eating the healthiest you possibly can, but seeing no results or very little return to all your hard efforts. I talk to almost a hundred people every single day coming in and out of our fitness studio, and lots of times I hear very common themes. I’ll talk to the busy business person with a family and minimal down time in their life, who works out very consistently and has their routine down. I’ll talk to the parent of 3 kids, who has a full time job, who does their best to squeeze in a workout a few times a week in order to maintain their health. I’ll talk to the person who is just absolutely frustrated with where their health has declined to after many years of a desk job, trying to eat healthy but always resigning to a few “cheat meals” a week, or processed late night snacks in the home, or constant battles of finding motivation to workout but then having periods of time where they just completely fall off and losing that motivation after not seeing any results. These situations are WAY more common than you can imagine. What if I told you, there was a secret sauce you could use to turbo charge your results… not only with fat loss but increasing overall health, energy, focus, and just crushing what life has to throw at you? Well you probably already know what I’m going to say from reading the title of this podcast, but it is so true… if there is one overlooked aspect to your fat loss goals… it’s most likely your SLEEP.
Mentions:
The Science Behind Sleep and Weight Loss
https://www.youtube.com/watch?v=uW8mdZ5Qggo
Sleep, Activity, HRV tracker ring
Ouraring.com
Organifi.com
Gold Juice for sleep. Drink one scoop with 12oz of hot water, 30-60 mins before bed.
Discount Code: MODEL / MINDPUMP / BEN20
Shawn Stevenson
IG: @shawnmodel
Books:
Sleep Smarter
Eat Smarter
True Dark Blue Blocker Glasses
Truedark.com
Yin Yoga
30 min w/ Travis Elliot
https://www.youtube.com/watch?v=_Y5o5x0WLQ0
Chili Pad
chilitechnology.com
Brain.fm App
Bedtime white noise, meditation, deep focus music
Studies:
Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications
https://pubmed.ncbi.nlm.nih.gov/26567190/
Sleep deprivation is associated with lower diet quality indices and higher rate of general and central obesity among young female students in Iranhttps://pubmed.ncbi.nlm.nih.gov/22951155/
Sleep curtailment is accompanied by increased intake of calories from snackshttps://pubmed.ncbi.nlm.nih.gov/19056602/
Elevated ghrelin predicts food intake during experimental sleep restrictionhttps://pubmed.ncbi.nlm.nih.gov/26467988/Influence of sleep restriction on weight loss outcomes associated with caloric restrictionhttps://pubmed.ncbi.nlm.nih.gov/29438540/
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.
Quote:
“Exercise is a celebration of what your body is capable of… Exercise is NOT a punishment for what you consumed.”
Weekly Focus:
Every morning, close your eyes and visualize your main goal for that day.
Physical Activity Tip:
Sit in a deep squat for a combined total of 5 mins each day.
https://www.youtube.com/watch?v=zJBLDJMJiDE&t=369s
Nutrition Tip:
Drink 16oz of water, 30 mins prior to eating that large meal.
Recommendation:
“Metabolic multitasking, spot treating fat, and the laws of fat loss” w/ Jade Teta. This was a podcast from the Model Health Show w/ Shawn Stevenson and it was episode #177, released on Sept 27, 2016.
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000375909921
Jade Teta:
IG: @jadeteta
Podcast: Next Level Human
Shawn Stevenson:
IG: @shawnmodel
Podcast: Model Health Show
Books: Sleep Smarter; Eat Smarter
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
For today’s podcast, I want to discuss something we have all heard of, something that we all get mixed messages about, and something that can have a huge impact on our lives. Today, I want to dive into your metabolism. What it is, what it does, ways it can slow down the road to our goals, or ways we can use it to help get us where we want to be. While I am definitely not a metabolism expert, I think you’re going to really enjoy some of the information I’ve researched and learned about from some of the top metabolism experts in the world, and if you’re someone who has more info or know important details I may be missing, please let me know and I’d love to continue this topic in the future.
References:
Dr. Jade Teta
IG: @jadeteta
Podcast: Next Level Human Podcast
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346
30: Metabolic Flexibility Part 1
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000425125775
31: Metabolic Flexibility Part 2
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000425410556
32: Eat Less, Exercise Less
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000426590109
33: Eat More, Exercise More
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000440164156
Shawn Stevenson:
Book: Sleep Smarter
IG: @shawnmodel
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
Quote:
“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” - Tony Robbins
Weekly Focus:
Recognize that your thoughts, urges and emotions are just that.... ("I AM")
Physical Activity Tip:
Avoid long sedentary activities after your workouts
Nutrition Tip:
“Taste the Rainbow!”
Recommendation:
Broken Brain Podcast w/ Dhru Purohit. “Increase your creativity, imagination and well-being w/ Deanna Minich.” So again, this is the Broken Brain podcast with Dhru Purohit, Episode #4, May 23 2018.
https://podcasts.apple.com/us/podcast/broken-brain-with-dhru-purohit/id1381257272?i=1000412233806
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are going to list off 5 unconventional practices to help you live a longer and more quality lifespan. We know that nutrition and exercise and sleep are all huge categories of health but what are some of the more unconventional daily activities that we can do to help support our healthy lifestyle.
References:
Documentary- "The Earthing Movie"
https://www.youtube.com/watch?v=44ddtR0XDVU
Ice Man. Wim Hoff
https://www.wimhofmethod.com/
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
Quote:
“What lies behind us… and what lies before us… are TINY matters, compared to what lies WITHIN Us.” - Ralph Waldo Emerson
Weekly Focus:
Learn ONE new thing every day this week
Physical Activity Tip:
Take the more challenging path with each decision you encounter throughout your day.
Nutritional Tip:
Before you eat anything this week, simply stop, take 9 deep breaths.
Recommendation:
“Stress Activated Foods, Intermittent Fasting, and principles of Stress w/ Ori Hofmekler.”
The Model Health Show w/ Shawn Stevenson. Episode #261, launched Dec. 31 2017
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000398819272
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are going to discuss, fat loss. For the majority of people I coach and train, the number one goal is fat loss. Our society is struggling with an obesity epidemic and there is no easy answer. There are many ways to go about losing body fat and it’s different for everyone. But I have narrowed down the process of fat loss to 4 super important pillars. And if you can concentrate on these 4 specific categories in your life, you’ll be set up for success when it comes to achieving your fat loss goals.
References:
Dr Jade Teta
@jadeteta on IG
Next Level Human Podcast (Metabolic Toggle Episodes) – Episodes 30-33
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000425125775
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000425410556
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000426590109
https://podcasts.apple.com/us/podcast/next-level-human-with-dr-jade-teta/id1333722346?i=1000440164156
Shawn Stevenson
@Shawnmodel
Sleep Smarter Book
Eat Smarter Book
Podcast: Model Health Show
Oura Ring
Ouraring.com
Headspace App
Brain.fm app
Muse meditation headband
www.choosemuse.com
Chili Pad
https://www.chilitechnology.com/
True Dark Blue Light Blocking Glasses
https://truedark.com/
Organifi Gold Juice
https://www.organifishop.com/collections/organifi-gold?gclid=Cj0KCQiA3smABhCjARIsAKtrg6Iu5Cty4uuCi65psUPWBwoTHZqKC4mcKSGt0xkOeYIF9xbK4-Q7lvsaAmfhEALw_wcB
Yin Yoga right before bed
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
Quote:
“Strength does not come from physical capability. It comes from an indomitable WILL.” - Mahatma Ghandi
Weekly Focus:
Every morning this week; physically write down or type up 3 things that you are grateful for. Come up with at least one NEW one each day.
Physical Activity Tip:
Prime your body the right way for your physical activity. Dynamic Stretching.
Nutrition Tip:
Create a food mood log.
Recommendation:
Podcast Episode
The Model Health Show w/ Shawn Stevenson. Episode #330. The title is “The Science of Hunger and the Set Point Diet,” w/ Jonathon Bailor, released on January 15th 2019.
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000427743372
Gratitude Reference: Feel Better, Live More w/ Dr. Chatterjee
https://podcasts.apple.com/us/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000501311577
Links:
IG:
@coachdamien_sd
@damienrayevans
YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
FB:
https://www.facebook.com/coachdamienSD/
Today we are discussing the topic of: Should you avoid exercises if they hurt and all things related to pain. Man, The human body is an incredible thing. If you watch the most elite gymnasts in the world… the physical feats they can do, seem out of this world. How they can jump, flip, control and contort their body effortlessly. If you watch the strongest people in the world…. The amount of weight they are able to lift, squat, and pick up… it seems to be super human. And then if we look at the average person, and ask them to perform some basic fundamental movements of the human body… they have no control, no sense of body awareness, no ability to move through a full range of motion, and worst of them all, unable to do the things the human body was meant to do…. WITHOUT PAIN.
Fundamental movements:
https://www.youtube.com/watch?v=UB9h1VqvfTc
Links:
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
Quote:
Our greatest strength is in NOT giving up. The only way to succeed is to always try just one more time.”
Weekly focus: Stop using weasel words.
Physical Activity Tip: Make your fitness journey SOCIAL
Nutrition Tip: Eat vegetables at every meal
Recommendations:
The podcast episode is from “The Model Health Show” w/ Shawn Stevenson and it’s titled:
“Meal prep tips and tricks and how to eat more to weigh less.” w/ Amanda Meixer
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000414704090
@meowmeix
@shawsimpleswaps
@awschultz14 (Positive Impact podcast)
Links:
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
Today we are discussing the topic of: How to make exercise a habit.
As I researched this topic I got more and more excited about the possibilities of success for every single person who puts forth the effort and understands the science of how habits are formed. I also think you will be pleasantly surprised at the ending of this podcast when we go over action items on how in control you actually are of your habits.
Books:
The Power of Habit by Charles Duhigg
Atomic Habits by James Clear
Links:
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
Quote:
“You don’t FIND happiness… you CREATE it! Smile, be kind, do something for someone else, and observe what gets reflected back to your life.”
Weekly Focus:
Failure is not the opposite of success. It’s part of the process towards success. Mistakes are signs that you are trying something new. So this week, we are going to reframe our mindset to start thinking of the “problems” you encounter… as “puzzles.”
Physical Activity Tip:
This weeks' tip is if you’re having a hard time getting your steps in… break up your work hour into 50 mins of concentrated deep work, followed up with 10 mins of walking and reward.
Nutrition Tip:
Scientists have studied why chocolate is one of the most craved foods in the world, and what they found was shocking to me. Up to 80% of the US population is deficient in a micronutrient called Magnesium.
Recommendations and Links:
Benefit of Exercise Breaks at work:
https://www.forbes.com/sites/alankohll/2019/01/09/why-we-pay-our-employees-to-exercise-at-work/?sh=2061a07128d2
An article from the Journal “Open Heart” titled Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/
Article written by healthline on the benefits of dark cacao chocolate:
https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#TOC_TITLE_HDR_9
Rotten: Bitter Chocolate, on Netflix
INSTAGRAM Follow:
@MoveU
App recommendation is “headspace”
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
Today we are discussing the topic of: Why doing steady state cardio is terrible for your fat loss goals. Yes that’s right, the thing people have been convinced that will save them from all their excess eating and ever increasing sedentary lives… is NOT helping you with your fat loss goals and could quite possibly be taking you further away from being comfortable in your own skin.
Links:
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
Quote: "The harder you work for something, the greater you will feel when you achieve it.”
Weekly Focus: Stop waiting for the “Right Time” to act. We spend too much of our time waiting for things that may never happen.
Physical Activity Tip: allowing your body to fully drop out of its fight or flight state after a workout.
Nutrition Tip: general recommendations for your pre-workout food intake
Recommendations:
Links:
“Health Theory w/ Tom Bilyeu” “Get Healthier in 2019 with these 7 hacks”
https://podcasts.apple.com/us/podcast/impact-theory-with-tom-bilyeu/id1191775648?i=1000426936529
“Adequate sleep to improve the treatment of obesity”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3519150/
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
What up Dream Team!
This is our very first MINI episode…. or as I’m going to call it… “Minisode.” These will be bite sized episodes with the goal of setting an intention and focus, with growth in mind, for the upcoming week. Each MINIsode will offer a quote that I feel encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days.
I will be sharing a physical activity tip that will help us be more capable and stronger in the bodies that we are building. As well as a nutritional tip, that will assist us in working toward a more healthy and optimal way of living from the inside out. And I will finish every MINIsode with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week.
I would love to hear from you on how these tips and focuses are helping you live a better, happier more fit and quality life. Together we can make small changes throughout our days, that build and compound toward the dream life that we all know we have the capability of living. So share your physical activity tips, share your nutrition tips, invite your friends to join you in attacking the weekly focus. Because you will be far more likely to be successful with a support system and a social network that is chasing a similar goal and lifestyle as you. So let’s dive in to our very first Growth MINIsode.
Quote: "The journey of a thousand miles starts with just one step" - Lao Tzu
Weekly Focus: Make one very small change In your lifestyle and make It a habit. Small Individual, perfected changes... over large multi-step, all at once changes (all or nothing mentality)
Physical activity tip: Increase your daily movement. Shoot for 10-12,000 steps per day.
Nutrition tip: Drink 12-24oz of water upon waking. Take an Inner bath In the morning.
Recommendation: "The Model Health Show" w/ Shawn Stevenson. Episode #260, upload date Dec 18, 2017.
"The Science of Setting and Accomplishing Goals w/ Michael Hyatt"
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000398458847
The Model Health Show w/ Shawn Stevenson
https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578Links:
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
Hello friend! My name is Coach Damien Evans, I am a certified personal trainer, a group fitness instructor and a lifelong learner in pursuit of constant growth in the categories of health, fitness and wellness.
My goal for this podcast, is to really dive into topics and questions that YOU will be encountering yourself on your journey to living a healthy life. This is an opportunity for me to put master class topics together and share with you in a well rounded way, that I may have not be able to answer through a message or quick interaction. I plan on doing extensive research from experts in their specific fields, and examining scientific studies that help guide us towards our common fitness and body composition goals.
Yes, I will be pulling from my over 15 years of experience in the fitness field, and from my bachelors degree in Exercise Sport Science from Oregon State University, as well as from my many completed certification courses and numerous fitness conferences that I’ve attended… but more importantly I will be zero-ing in on specific and relevant topics and researching and learning the in depth science of each topic…. and with this podcast, I will share with you the knowledge and information that I learn in the process, and I will share with you the science backed studies that answer our questions.
So the goal is to let me do all the foot work… all the dirty work, and letting me figure out those hard to answer health and fitness questions and share them with you in a digestible and easily understandable way…. And with the knowledge that we learn, we will help YOU live the happiest, most independent and capable life that you possibly can.
With this podcast, I visualize not just me educating and sharing information and answering common questions, but also a more interactive component where we all learn and share information together. As we build this Livin’ the Dream team, we can grow by sharing YOUR knowledge and experience with each topic. You can send questions to me that you would love to be addressed on an episode…. and others in our community can offer their experience on the topic as well.
This Dream Team will assist and support each other towards the goal of becoming the healthiest person we can be. Because a healthy person is a happy person, and a happy person builds a happy community and a happy community creates change and spreads kindness and love.
Together, we will explore the topics on all things health, fitness and wellness. Together we will be lifelong learners on this journey to living the ultimate dream.
Links:
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
Today we are discussing the topic of: Why am I gaining weight while working out?? I get this question all the time especially from people who are just starting their fitness journey. The first few months of exercising will be the hardest, you are literally trying to change your lifestyle and rewire the mind and processes in the body. So I totally understand why it would be scary and frustrating to look down at the scale after a month of working out and see that the number on the scale isn’t lower than when you started!
Links:
Oura Ring:
Ouraring.com
Sleep Smarter Book by Shawn Stevenson:
https://www.amazon.com/Sleep-Smarter-Essential-Strategies-Success/dp/1623367395/ref=sr_1_1?dchild=1&keywords=Sleep+Smarter&qid=1609446353&sr=8-1
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg
What do most people consider a good workout? Most people will come out of a workout talking about how hard it was, how sweaty they got and almost masochistically bragging about how sore they are going to be from it.
There are many types of reasons people have for working out. Some peoples goals are:
-Body Fat loss goal: They want to lose the excess body fat they have accumulated over time
-Put on Muscle mass: Increasing lean muscle mass they have on their body
-Lifespan goal: Living a better quality of life for a longer period of time
-Performance goal: Obtaining peak performance in a very specific activity
So with all the different types of goals out there… why do people still insist on using soreness and sweating as a indicator of a good workout.
Lets discuss exactly what is happening when you experience soreness and then we can get into what is happening when the body sweats.
Links:
Mathematics of Weight Loss:
https://www.youtube.com/watch?v=vuIlsN32WaE
Eatdirtfood.com
Discount Code: DirtyDamien
IG:
@coachdamien_sd
@damienrayevans
Facebook:
https://www.facebook.com/coachdamienSD/
Youtube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg