The Better Man Podcast

Today's guest, Jim (a Man Flow Yoga Member since 2018), had his life turned completely upside down shortly after he retired. He had a near-fatal heart crisis, technically died, and came back to life. Here's how it happened: Before retirement, he worked an ultra stressful job as a director of global health and safety and crisis management during both Covid and the Russia-Ukraine war. When he was offered early retirement, he took it without blinking. A few months later, he pushed himself too hard doing yard work and ended up hurting his back. This forced him to be sedentary and to pop Ibuprofen like they were candy because they were the only thing that eliminated his pain. Well, it turns out that Jim overdosed on the Ibuprofen he was taking. Something he almost completely ignored and chalked up to fatigue. Fortunately, one day after exiting the shower, he noticed red spots all over his legs - a sign of overdosing on Ibuprofen. In an attempt to dilute the Ibuprofen, he combined water with a hydrator not realizing how much sodium content hydrators contain. And so, his legs and hands started to swell to the size of balloons. Jim still wanted to tough it out and had no desire to go to the ER. But his mother forced him to go. He looked sickly. And that trip saved his life. In the hospital, they found water in his heart and lungs which prompted an immediate open heart surgery. During the surgery there were all sorts of complications and his family was left with a decision: Say their final goodbyes or put Jim on an ECMO machine. They put him on an ECMO machine and saved his life. But his journey wasn't over yet. Part of his recovery was being in a drug-induced coma for 9 days. And then intensive physical therapy afterwards. Anyway, this happened a little over a year ago. Jim still isn't quite 100%, but he also feels better, more fulfilled, and more alive now in his "second life" than he ever felt in his first. Jim's story is an incredible and eye-opening one. Listen now. Here's what Jim and I discuss: Why all men need to know their numbers like the back of their hands. (It can save your life. Seriously.) How Jim went from being doctor-adverse to being one of the best spokesman for men's physical health Life lessons from coming back from death (and why you don't need to wait until a near-fatal experience to make changes that benefit your long-term health) And more, including… How Man Flow Yoga helped save Jim's mental health after being in charge of crises (like covid and the Russia-Ukraine war) as director of global health and safety and crisis management for a global company (3:17) The blistering decline of health Jim experienced after retirement (first he hurt his back, then became sedentary for months and popped ibuprofen to the point he overdosed, and lastly he suffered a near-fatal heart crisis) (4:49) Here's what Jim remembers from his heart stopping in the middle of open heart surgery and from being on a 9-day, drug-induced coma (11:38) How Jim managed his emotions after going from being completely independent to utterly dependent during recovery of his near-fatal heart crisis (18:17) Why do so many men avoid the doctor? Jim was one of these men who thought he was invincible… here's his advice after almost dying (20:01) How being courageous and vulnerable with your body can literally save your life (30:05) How music therapy saved Jim's memory after losing so much oxygen in his brain that his doctors were worried he'd have severe memory deficiencies for the rest of his life (37:44) Resources mentioned in this episode: 1. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/ 2. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Human beings are designed for the consumption of fruits and vegetables. That single sentence is what inspired today's guest, Dr. Douglas Graham, to experiment with his diet for decades, which led to his creation of the counterintuitive 80-10-10 Diet. He's sustained this dieting approach for 40 years even though it defies the most common advice from "health experts." And it's also why Dr. Graham doesn't cook his food. This is an eye-opening episode that will challenge your beliefs about health, diet, and longevity. It certainly challenged my beliefs. It is NOT about biohacking (because Dr. Graham doesn't believe in it). It is also NOT about prioritizing protein consumption. Instead, it's about controlling the parameters (substances, forces, influences, and conditions) that create health in the human body. Listen now. Here's what Dr. Graham and I discuss: Are humans herbivores by design? All the evidence suggests that's the case… The truth about eating a raw food diet (and why a cooked food cannot be considered a "whole food") Why you might be eating too much fat and too much protein And more, including… How modern society approaches health in the complete opposite way (instead of focusing on the causes of disease, it's often more helpful to focus on the causes of health) (8:09) Here are 2 reasons why you don't feel better after seeing a chiropractor straight from a retired chiropractor himself (12:34) Why your body responds to all types of trauma -- physical, chemical, or emotional -- in the same exact way (and what this insight means for recovering from trauma) (13:45) Why most of trauma the average person has today comes from chemical trauma (NOT emotional or physical though those types can happen) (15:43) A scientific reality that explains why cooked food can lead to disease (18:09) How Dr. Graham's strict raw fruit and veggie diet made his endurance go through the roof, gave him pristine mental clarity, significantly increased his recall, allowed him to cut his sleep by 25% without any negative effects, and even made him more compassionate (25:02) The "80-10-10 Diet" popularized by Dr. Graham after experimenting with all sorts of diets (many of which you've probably never even heard of) for a decade (26:57) How reducing the fat intake of type 2 diabetics caused 100% of Dr. Graham's patients to get 100% off insulin in under 72 hours (31:10) The "20-80" rule for figuring out which fats your body finds healthy and useful and which ones it finds unhealthy and unuseful (32:42) Are high-fat and high-protein diets actually bad for human health? Dr. Graham weighs in with his surprising answer at (40:45) Why cooked foods cannot be considered "whole foods" according to Dr. Graham (and backed by science) (52:02) Guest Bio: Dr. Douglas Graham is a lifelong athlete, raw-food pioneer, and the creator of The 80/10/10 Diet—the nutritional gold standard for those seeking peak biological performance. A true "living blueprint" for his own teachings, Dr. Graham is the current two-time British Powerlifting Champion and World Champion in Squat, proving that elite strength and fruit-based nutrition go hand in hand. For over 40 years, he has served as a high-level advisor to world-class performers, including tennis legend Martina Navratilova, NBA pros, and Olympic sprinters. He is the author of numerous definitive works on health, including Nutrition and Athletic Performance and his latest, Perpetual Health 365. Dr. Graham believes that health is the birthright of every individual. He teaches men how to achieve total vitality and "energy to spare" without supplements, meal replacements, or restrictive "starvation" diets. By aligning with our true frugivore biology, Dr. Graham helps individuals protect their bodies from chronic disease, maintain their natural weight, and develop the functional strength required to live life to the fullest. A retired chiropractor and organizer of world-renowned water fasting and fruit-feasting retreats, he integrates heavy lifting and resistance training as vital pillars of a long, capable life. Whether leading FUNctional Fitness workshops at his retreats in Costa Rica, Spain, and Bali, or delivering keynote lectures worldwide, Dr. Graham provides the definitive roadmap for those aspiring to excellence in fitness, physique, and longevity. Please let me know if you need anything further. Links: Website: https://foodnsport.com/ Instagram: https://www.instagram.com/drdouglasgraham/ Facebook: https://www.facebook.com/drdouglasgraham YouTube: https://www.youtube.com/@FoodnSport Retreats: Hygiene Heaven Fasting Retreat Costa Rica: https://www.hygiene-heaven.com/crfast-info RAW Nature Retreat Spain: https://rawnaturetreat.com/ Vitality in Paradise in Bali: https://www.hygiene-heaven.com/vitality-in-paradise Other resources mentioned in this episode: 1. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.c

Today's guest, Boys Will Be Men author and therapist, Vince Benevento has spent decades of his life helping men battle their own demons and heal their internal environments. Vince was originally attracted to men's mental health after facing his own share of demons in his 20s. But he never imagined how much he'd need to lean on his decades of experience when his life was uprooted in the face of an unspeakable trauma… One day, out of absolutely nowhere, one of his sons developed an unexpected rash that suddenly turned into life-threatening illness. His son spent 135 days in the hospital. Went through multiple surgeries. And at one point, he had a sub 10% chance of surviving. Vince and his wife spent every second in that hospital with their son as he fought to survive. And despite being a therapist, an experience as traumatic (and random) as this caused a swelling of big, heavy emotions. Vince admits that he didn't handle those 135 days in the hospital in the best way. But his son survived. Vince changed as a result. And he gives some pointers on how he would act today if he was thrown into a similar situation, which you'll find instantly applicable to any traumatic event that happens in your life. Today's show is a masterclass in courageous vulnerability. And you'll learn a lot about how to soothe your own internal environment too. Listen now. Here's what Vince and I discuss: How men can have more meaningful and vulnerable conversations with each other The one area I'm personally stuck at in my healing journey (and why so many men get stuck at this point) And, of course, Vince shares the story about how he handled his son's life-threatening illness And more, including… How conventional dialogue between men chokes out your emotions and your ability to connect meaningfully with other guys (5:06) How to heal yourself so when your childhood wounds get poked you don't revert back into your old patterns or search for external support (6:13) The counterintuitive way the traits you pride yourself on are the very things that box you in an emotional wall (16:22) The "Do, Not Be" trap that guys are particularly vulnerable to that causes you to replace your emotional fulfillment with meaningless achievements (16:32) Why success blows up so many marriages and relationships fathers have with their kids (17:23) How Vince handled one of the most traumatic experiences a parent have (and how he would handle it differently today): his son ended up with a life-threatening illness out of nowhere, spent 135 days in the hospital, and at one point had a sub 10% chance to survive (20:43) Why surrendering to deeply traumatic experiences, as wrong as it may sound, gives you the deepest sense of freedom, peace, and relief (39:51) Guest Bio: Vince Benevento is the Director and Founder of Causeway Collaborative, leading and providing direct service for all three specialized teams. A licensed professional counselor, he holds a BA in Psychology from Wesleyan University and an MA in School Counseling from Fairfield University. Vince began his career as an in-home therapist for adolescents and families at the Wheeler Clinic in Plainville, Connecticut, a regional behavioral health services provider. From there, he entered the corporate world, where he worked as a professional recruiter and honed his career-counseling skills. With this valuable experience under his belt, Vince transitioned back to individual and community-based counseling as an employment specialist for the Kennedy Center, one of Connecticut's largest and most highly regarded community organizations. At the Kennedy Center, Vince worked to find meaningful jobs for unemployed adults with psychiatric diagnoses and criminal histories. He joined Freudigman & Billings in 2010 as an educational therapist and completed a year-long internship in the Weston High School guidance department, where he initiated and co-led weekly support groups for at-risk-students. In 2012, Vince brought his skills and experiences together to start Causeway Collaborative. Vince's work experience, whether in the corporate world or in counseling, is united by a single purpose: to help students, young professionals, and those who are struggling to plan for the future and to realize their potential. Vince recently published the book, Boys Will Be Men: 8 Lessons for the Lost American Male too. Resources mentioned in this episode: 1. Buy Vince's book, Boys Will Be Men: 8 Lessons for the Lost American Male on Amazon here: https://www.amazon.com/Boys-Will-Be-Men-American/dp/1959170317 2. Follow Vince on Instagram: @vince_benevento_LPC 3. Visit Vince's company, Causeway Collaborative, here: http://www.causewaycollaborative.com/ 4. Or, check out Vince's personal website (for speaking and coaching) here: https://www.sharperformen.com/ 5. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/ 6. Ma

Everyone lives in a world of their own creation through their conditioning, their thought patterns, and their behaviors. The problem is, this route leads to pain because it severs the connection with your true identity. When you're disconnected from your true identity, and you forget to remember who you are, you'll wake up one day and realize you're living a complete lie. Instead of creating a life that makes you happy and fulfilled, you trade your future for someone else's opinion of you. Today's guest, retired Navy SEAL Commander Mark Divine, was lucky enough to discover this early in his life thanks to his meditation practice. His conditioning told him that he was going to business school to join the family business. But a few months after getting his MBA and CPA, Mark decided to give it all up to become a Navy SEAL because his meditation practice created enough stillness that he remembered he was a warrior. Despite being a "civilian" (who have terribly low success rates of becoming a SEAL - only about 10 to 15% make it), Mark's meditation practice allowed him to reconstruct his identity and become the #1 student in SEAL training. As Navy SEAL Commander, Mark introduced other SEALs to meditation, yoga, and fully integrating the body, mind, and spirit. Since he's retired, his Navy SEAL training program (called SEALFIT) has had incredible success. Mark's students who went through his SEALFIT program had a 90% success rate of joining the SEALs (which is even more impressive when you realize the failure rate is between 85-90%). He's also authored several best-selling books that are designed to help anyone rediscover their true identity. This conversation won't just open your eyes, but it will be deeply inspiring too. Listen now. Here's what Mark and I discuss: How to start meditating and the reason why so many people fail at it Why remembering who you truly are helps you stumble on your true identity How integrating all your training can greatly accelerate your journey to self-awareness And more, including… How your mind gets conditioned (by your parents, society, schooling, and more) from the very second you open your eyes in this world (4:14) This book can reframe spirituality for you (without any religious overtones) and make it easier for you to tap into "Zen" (8:28) How to become still enough to hear your soul's whispers and discover your true calling (12:54) The #1 source of angst among men in the world (and the trick Mark used to avoid living a life of quiet desperation) (14:00) 3 things you must do to break through separation and tune into "Unity Consciousness" that turns the universe into your silent partner (15:35) Why the "descriptive-prescriptive fallacy" makes meditation impossible (and a simple mindset shift that makes mediating as simple as riding a bike) (20:27) How to change the very nature of what you believe to be true about yourself (32:03) The incredible story about how Mark used meditation to change his identity, join the Navy SEALs off the street, and become the #1 student in his SEAL training (37:42) Why figuring out how to navigate "VUCA" is like becoming Neo in the Matrix (in fact, according to Mark, this is what SEAL training is all about) (40:19) How training to be softer, more flexible, and more durable is the ultimate "strength training" for men (54:29) Guest Bio: Dr. Mark Divine|PHD is a retired Navy SEAL Commander, New York Times Best-Selling Author, Founder / CEO of SEALFIT and Unbeatable Mind, founder of multiple million-dollar businesses, lifetime Martial Artist, Ashtanga Yoga teacher, and host of the Unbeatable Mind podcast (recently rated #1 health podcast and #30 overall on itunes). The U.S. Navy selected him to create a nationwide leadership and mental-performance program for the SEALs, designed to help elite teams excel under extreme stress. Resources mentioned in this episode: 1. Find Mark's programs, coaching, books, and podcast on his site here: https://markdivine.com/ 2. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/ 3. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

There are certain athletic principles that can significantly increase your longevity and your quality of life. And no, you didn't have to grow up playing sports or thinking of yourself like an athlete to adopt these principles. In fact, adopting an athletic mindset is one of the most important things you can do if you're over 40 years old because it protects you from injuries, increases your strength (which is one of the best predictors of lifespan), and reframes your entire approach to fitness. That's why I invited Greg Herceg, The Volleyball Strength Coach, onto today's episode. Greg helps adult and recreational volleyball players extend their careers because he's cracked the code for extending physical longevity. He's an absolute wealth of knowledge when it comes to injury prevention, increasing your fitness longevity (and your overall longevity), and becoming more confident in functional movements especially as you get older. If you find yourself getting injured too often or you want to do everything in your power to build a body that's injury-proof, listen now. Here's what Greg and I discuss: What most middle-aged men are missing from their workouts Why isometric exercise (like yoga postures) is the most effective pain relief exercise you can do The simple injury prevention formula that keeps you active as you age Why adopting an athletic mindset is perhaps even more important for non-athletes And more, including… How Greg chopped at least five years off his volleyball career by making innocent training mistakes in the gym that most guys make too (9:22) The "strength through length" secret for getting stronger without increasing your risk of injury (9:58) The 2 completely separate root causes of knee pain (and why both versions require a different recovery protocol) (12:53) How isometric holds have a direct pain elimination effect for tendon-specific issues (15:39) Why you should almost NEVER use ice on injuries (contrary to popular belief, ice prolongs recovery!) (17:30) The subtle way training the spine to move (instead of training the spine to be stable) goes a long way towards increasing your physical longevity (23:52) The single fastest way to exponentially increase your risk of injury (28:27) How low-intensity athletic movements can delay your death (and why these movements might be more important for non-athletes) (34:07) The scientific explanation behind why injuries become more common with age (it has to do with the natural loss of elastin that starts in your 20s… but it doesn't have to be permanent!) (36:38) How to prevent the aging process from deteriorating your body by simply playing like a kid (47:37) Guest Bio: Greg Herceg is The Volleyball Strength Coach. He coaches adult and recreational volleyball players to extend their careers by increasing their vertical, improving their performance, and eliminating their pain. Resources mentioned in this episode: 1. Find Greg on Instagram: @the.volleyball.strength.coach 2. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/ 3. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

What if you wake up one day and despite living up to society's definition of success, you feel empty inside? That's what happened to today's guest Brian Dubow, host of Hit of Happiness and happiness coach. By all accounts, Brian reached a level of success that most people envy. But he slowly realized that his drive to work hard was a defense mechanism protecting himself from asking the harder questions - like why he wasn't happy. And why he didn't actually care about a job that made his peers envy him. So, his quarter-life crisis forced him to embark on a journey to rediscover his own happiness, quit his job, and launch Hit of Happiness - a podcast and coaching program that helps others build a life that matters. If you've been silently wondering why your life hasn't led to the happiness you imagined, this episode is your first step towards building a life that matters. To you. Here's what Brian and I discuss: How to undo your subconscious programming that's keeping you stuck in someone else's life Why thinking of happiness as an inside job is the fastest way to become happier in your day-to-day life The 3 phases of happiness (and why most men are stuck in the first two levels) And more, including… The insidious way people will push you to do what they want you to do (and how defining success for yourself prevents you from living another person's dreams) (6:01) How to tell if your desire to be busy is a sneaky way to avoid your emotions (this is the case for most men) (6:38) What to do when you reach society's definition of happiness but not your own (7:26) How inspiration from others means you have a version of them living inside you (9:11) The "happiness is an inside job" secret that can triple your happiness without anything changing in your external environment (10:39) A potent question (Brian asks himself this every two weeks) that reveals the path to the life you're meant to live (16:42) Why do so many men feel like they're enough logically but not emotionally? (22:23) How to "listen" to what your feelings of being comfortably numb are trying to tell you so you don't live your life on autopilot and full of regrets (30:59) The counterintuitive way your internal world creates your external surroundings (not the other way around) (42:08) The "mood follows action" mindset shift that sounds simple, but can completely change the trajectory of your happiness (49:34) Guest Bio: Brian Dubow is the founder of Hit of Happiness and just another human trying to figure out life's purpose. Founded in March of 2020, his company came out of his desire to make a difference as a response to COVID-19. What started as a blog and coaching business has now grown into a podcast, a thriving community, a corporate consulting company, and a happiness revolution. Brian is a Certified Happiness Trainer and feels strongly that understanding the science behind happiness is a powerful tool to improve overall wellbeing. By building habits backed by the science of happiness, we can all grow into our happiest and healthiest selves. Resources mentioned in this episode: 1. Hit of Happiness: If you're struggling with happiness or making your life count, Brian's happiness coaching and podcast can make you feel happier, more fulfilled, and more alive. Learn more here: https://hitofhappiness.com/ 2. Follow Brian on Instagram: @hitofhappiness and feel free to reach out personally to Brian if you have any questions. 3. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/ 4. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Coming out is never easy. Despite the societal progress we've made culturally, there is a large swath of men who would, quite literally, rather be hit by a truck than come out. This pressure, if you feel it, only compounds with age. Especially if you're also married to a woman and have kids, like today's guest David was. David didn't come out until his late 50s - after a successful career in the U.S. Air Force as Brigadier General, after being married to a beautiful woman, and after having kids. The truth was, he had always wondered and had inklings about his true self. But he buried them and focused on his career and parenthood. But after his kids moved out, he couldn't wear the three-foot mask over his true self any longer. Coming out was one of the hardest things he's ever done. And it completely changed his personality. He went from being an introvert to an extrovert, and he uses his real personality to help other men who are coming out late. If you've been struggling with whether or not you're gay - or you just want to learn more about what gay men go through so you can be more compassionate and empathetic, listen now. Here's what David and I discuss: Why it's never actually too "late" to come out (even though it might feel like it) Why "letting people in" instead of "coming out" can make it easier How to better navigate coming out (especially if you're married and have kids) And more, including… Why the BEST way to improve your mental health is by moving your physical body (4:40) How to better handle coming out later in life (even if you've already married a woman and have had kids like David) (8:16) How cultural and subconscious homophobia can delay your coming out (14:30) Why letting your loved ones "in" (instead of "coming out") makes these tough conversations easier and less daunting (15:31) Dr. Joe Kort's (a sex therapist) "Beach Test" that can help confused men decide if they're gay or not (24:57) How finally accepting yourself as gay can alter your entire personality (David lived his life as an introvert until he came out) (26:16) The strange way your repressed fears get projected onto others (David first noticed this as the U.S. Air Force Brigadier General - where being gay could get him fired back then) (44:01) Guest Bio: David Cotton is a certified life transition & personal development life coach, retired U.S. Air Force Brigadier General, and former corporate executive who now dedicates his life to helping others step into their truth and live with intention. After decades of living in alignment with expectations rather than identity, David came out as a gay man later in life — a transformational experience that fuels his passion for guiding others through life's biggest transitions. David specializes in coaching men who are coming out later in life, as well as individuals of all backgrounds seeking clarity, courage, and authenticity in the face of personal change. His coaching practice is rooted in deep empathy, strategic reflection, and a belief that it's never too late to become the person you were always meant to be. He is also the creator and host of Out Late With David, a podcast that amplifies powerful, heartfelt stories of people who have come out later in life — often after years of silence or living in the shadows. Through real conversations and unflinching honesty, David offers listeners hope, insight, and a sense of belonging. Based in Palm Springs, California, David brings warmth, wisdom, and just the right touch of wit to his coaching, his podcast, and every life he touches. Resources mentioned in this episode: 1. David Cotton Coaching: Whether you're transitioning through a tough period in your life (like coming out) or you just want to get more out of your life, David's coaching might be able to help. Learn more here: LINK 2. Out Late with David Podcast: While coming out (especially "late") is never easy, hearing other men share their stories helps. That's what Out Late with David is about. Listen to it here: 3. Find more of David's Coming Out Resources: If you want more resources for coming out, check out David's Linktree here: https://linktr.ee/davidacotton 4. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 5. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

If you're frustrated and overwhelmed by the sheer volume of weight loss information that exists on social media, then today's "Core 4" Weight Loss Starter Kit is the antidote. It's the simplest weight loss strategy that actually works. And it's something the world desperately needs because more than 90% of people who lose weight gain it all back within a few years! Not because they're lazy or broken or lack the necessary willpower. But because they don't have a simple and reliable plan like the "Core 4" strategy. Most weight loss strategies are too complex, too "in the weeds," and too focused on "stepping over dollars to pick up pennies." And there's too much conflicting weight loss advice that causes frustration, confusion, overwhelm, and weight gain. The "Core 4" principles give you the simplest recipe for losing weight in the next 30 to 60 days. It might not be easy, but it will be simple. Today's guest, Certified Nutrition Coach Brooks Coleman, created the "Core 4" strategy in a direct attempt to make weight loss simpler and less confusing. Brooks and I break down his "Core 4" strategy so you can understand what to focus on rather than getting stuck and focusing on things that sound cool but don't move the needle on your scale. If you've struggled to lose weight (or keep weight off after losing it), hit play. Here's what Brooks and I discuss: The extremely simple (but not easy) "Core 4" weight loss strategy that will help you look and feel better in 30 to 60 days (3:42) Why muscle is the "compound interest" of exercise (21:19) The dead-simple 2-part recipe for sustainable weight loss (12:38) Create your own "Core 4" Blueprint at (41:56) - I recommend taking notes here, so you actually implement the "Core 4" principles And more, including… The insidious and pervasive "stepping over dollars to pick up pennies" weight loss mistake that causes confusion, overwhelm, and weight gain (3:22) Why do so many men gain weight by eating healthy foods? A Certified Nutrition Coach explains at (5:16) Here's the "secret" behind why cutting carbs and fasting work so well for weight loss (7:07) Why exercising with the "fat burning mindset" is the wrong way to approach weight loss (and why a step counter in the BEST fat burning machine) (10:15) 3 scientific reasons the step counter is the single most overlooked health tool available (11:29) The dead-simple two part recipe for weight loss (12:38) How burning a lot of calories in the gym, particularly with cardio-based workouts, actually makes sustained weight loss more difficult (14:09) Why the calories burned from walking throughout the day "mean" more to your metabolism than the calories burned from a high intensity workout (15:17) Why your body prefers to lose muscle over fat (and why strength training is required if you want to look lean and strong after losing weight instead of looking skinny fat) (18:39) How muscle is the "compound interest" of exercise (21:19) The ONLY macronutrient you need to track (if you dial this one in, you can ignore the other two) (23:42) The counterintuitive way dialing in your diet allows you more leeway to enjoy sweet treats and salty snacks (38:12) Guest Bio: Brooks Coleman is a Certified Nutrition coach with 8 years in the industry. After spending 10 years trying to improve his health and body, falling prey to the binge and restrict, Yo-Yo diet fads all over the internet, he decided to take things into his own hands. He quit his job in corporate America to work in an exercise physiology lab and learn how to truly read and interpret research. There he gained experience in personal training, metabolic testing, and body composition analysis. Finding out what actually works, he found himself obsessing and losing balance with his routine...dedicating every waking moment to maximize his results. It worked, but the rest of his life was suffering. He wasn't balanced. This led him to focus on the biggest levers that allowed him to get 80-90% of the results with much less obsession...so it actually would benefit other parts of his life. In 2022, he started DataFit and has since helped over 300 clients lose fat, build muscle and get fit for life in a sustainable way. Precision Nutrition Level 1 Nutrition Coach Renaissance Periodization Nutrition Coach Certified Metabolic Flexibility Coach Certified Mindset & Behavior Change Coach Resources mentioned in this episode: 1. 4 Week Fat Loss Challenge: If you're a busy professional that wants to drop 5-10 pounds of body fat in the next 30 days, Brooks set up a free challenge exclusively for you and the Man Flow Yoga audience. Join the challenge here: https://datafit.net/challenge?el=mfy 2. Follow Brooks on Instagram: @CoachBrooksColeman. 3. Block Blue Light: If you want the same Blue Light Blocking Glasses I use (and you want to save some coin on your purchase), use my partner link: https://www.blockbluelight.com/?ref=manflowyoga 4. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in

If you want to make managing your diabetes easier or if you are curious about how diabetes alters your life, today's guest, Ben Tzeel (founder of Your Diabetes Insider) is one of the leading experts in diabetes. When Ben was 7 years old, he was diagnosed with type 1 diabetes, and it altered the course of his life. Back then, people didn't believe that diabetics could participate in sports or even be active without extreme risk. As Ben lived with this condition for his entire life, he defied many of the expectations that were put on him at a young age. He also wanted to help other diabetics like him actually be understood by their dietitians and doctors. That's what led him to creating Your Diabetes Insider - a healthcare and nutrition practice where everyone on his team is also a dietitian with diabetes. (He's also a strength coach in addition to being a dietitian.) Anyway, here's what Ben and I discuss in today's episode: What's the difference between prediabetes, type 1 diabetes, and type 2 diabetes? The #1 most important metric diabetics must know and keep in balance (or they could die). How diabetes affects muscle growth, mobility, quality of life, and more And the best ways to exercise with diabetes Listen now. The highlights include: How Ben defied the expectations of his doctors, his parents, and himself after being diagnosed with type 1 diabetes at 7 years old. (2:21) Why Ben created a "Dietitians with Diabetes" service. (Growing up, there was a stigma all doctors had that barred kids with diabetes from playing sports or even being active. Ben's Your Diabetes Insider is his response to nobody truly understanding what life's like with diabetes.) (3:45) Why people with diabetes have to make an extra 180 decisions per day. (8:28) How Covid (and other viruses) might trigger a dormant gene in the body that causes type 1 diabetes to develop. (15:01) An incredible story about how insulin saved lives that's easy to overlook today because it's been around for so long. (Before insulin, a type 1 diabetes diagnosis meant you had only 3 to 12 months to live.) Why ignoring a prediabetes diagnosis can mean you're on insulin for the rest of your life. (And how to adjust your lifestyle after prediabetes to avoid full-blown type 2 diabetes.) (19:29) How globs of sugar can "stick" to your joints if you have diabetes (particularly type 1) and undermine your mobility. (The good news? Yoga appears to be one of the best ways to exercise with diabetes.) (21:53) Why a trained dog is the fastest "technology" for detecting low blood sugar (dogs are much faster and more accurate than the latest continuous glucose monitor technology). (33:13) The best way to build muscle with diabetes from a registered dietitian and strength coach with type 1 diabetes. (45:48) Instagram & TikTok Man of Tzeel Your Diabetes Insider Resources mentioned in this episode: 1. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 2. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Despite being consistent with his fitness for most of his adult life, Dan has an Achilles heel you might be able to relate to too: Ice cream (and other carb-heavy foods). After being tagged in a picture on Facebook, Dan had to learn the timeless lesson the hard way: You can't out exercise a bad diet. Instead of beating himself up for it, he saw it as a challenge, made a few tweaks to his diet (like intermittent fasting and being more mindful of carbs), and lost 37 pounds in a year. But then another obstacle happened: He went to his doctor for a routine checkup and learned his A1C was 11.6 and he was a type 2 diabetic! And now he's determined to be one of the few people who actually get off Metformin. Here's what Dan and I discuss in today's episode: Why exercising without addressing your diet isn't enough How he made his body, particularly his hips, feel young again (he thought he'd have to give up biking and golfing for good) The simple tweaks he made to his diet and the timing of his meals that led to him dropping 37 pounds Listen now. The highlights include: Why low impact exercise like Man Flow Yoga is a superior option if the number on your scale is too high (6:03) How to make your muscles, joints, and tendons feel 20 years younger (7:40) Dan learned the hard way that you can't out-exercise a bad diet… but here's the simple tweak he made that led to him dropping 37 pounds last year (12:36) How the "Carb Monster" slowly crept up on Dan and ratched up his A1C to 11.6 (and how he got it back down to 6.2) (13:08) The easiest way to stop feeling hungry that gets overlooked because it's too simple (16:34) Can't play golf because of your hip pain? The good news is it doesn't have to permanent when you do this… (18:18) Resources mentioned in this episode: 1. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 2. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Sometimes, your health crashes and the reason is so murky, figuring out what caused it sends you down a deep rabbit hole. That's what today's guest, Caroline Alan, experienced herself. Despite never drinking or smoking and living a living a relatively healthy lifestyle, Caroline's spent too much time in a very intense, high-tech career that wrecked her health: She was burned out, had flatlined adrenals, had an autoimmune condition, had bad inflammation in her gut and mouth (which led to bone loss in her teeth and periodontal disease, causing her to need to get her teeth cleaned five times a year), and had never been able to sleep through the night (she used to wake up three to four times every single night for most of her life). And then perimenopause happened, making every symptom worse and adding new ones like intense exhaustion, all sorts of anxiety and panic attacks, chronic fatigue - and the list goes on. If there's a chronic symptom, Caroline had it. But then she changed one key thing that forever changed the course of her health: She remineralized her body. And went through an almost unbelievable transformation - all because of minerals. Turns out, minerals are THE source of fuel for your cells. They are as foundational to better health and energy as sleep is. And it's estimated that 40 to 50% of the adult population doesn't get nearly enough minerals. Here's what Caroline and I discuss on today's show: Why there's such a big mineral deficiency problem in the modern world How to get ALL of your mineral needs, in the exact ratios your cells need them, from only two molecules Why thinking of your body like a forest (instead of a mechanical car) is a paradigm shift that enables you to grow healthier with age And, so much more, including these highlights: How seemingly innocent things like the Recommended Daily Allowance (RDA) mislead you and condition you to approach your health in the wrong way (2:51) The only two sources of fuel for your cells (and here's the kicker: your body only makes one of the two sources) (3:37) The "Cellular Campfire" secret that explains how the human system gets energized. (Most people don't know this and it's like buying a car without knowing how to fill it with gas) (3:57) Why using a full-spectrum, highly bioavailable mineral replenishment tool is like taking the pill in Limitless. (Every neuron in your brain has up to 2 million mitochondria in it… and minerals fuel your mitochondria) (5:41) How starving mitochondria in your cells tricks you into believing that your stress is coming from the outside when it's really coming from inside of you. (This is so common, scientists have nicknamed it the "hidden hunger.") (7:12) The rarely-talked about root cause of craving sweet and salty snacks (8:05) Why you're NOT lacking discipline because you can't get off the couch to exercise, the real reason is THIS (9:06) How remineralizing cleared Caroline's periodontal disease in about two months (before doing this she had to get her teeth cleaned five times a year) (13:20) The neglected "Low Cell Wall Permeability" problem that explains why water doesn't hydrate and food doesn't nourish your body like it should (and how to fix it) (21:23) Why taking a 65 million year old substance that originally formed after a meteor killed 75% of life on Earth in mere hours is the antidote to poor cellular health almost every modern person experiences today (22:38) The shocking reason why modern food contains zero humic or fulvic acid (both of these molecules not only have every mineral your cells need, but they're also in the perfect ratio) (28:08) 2 scientific ways to test whether you have mineral depletion or not (37:01) Why you DON'T want to use magnesium for cramps (not only is fulvic a more effective, more scientific, and speedier option, but magnesium has a dark streak of causing osteopenia and osteoporosis in athletes) (40:57) How humic and fulvic allow your body to decide which minerals it needs, how it needs them, and where it needs them 24/7 instead of becoming an armchair scientist in your spare time just to figure out your supplement stack (44:11) Listen now. Resources mentioned in this episode: 1. Pre-order The Mineral Reset: The Essential Guide to Replenishing Your Body ​and Restoring Your Health. Pre-order Caroline's new book, releasing in April 2026, and unlock a free bonus when you pre-order through this link: https://MineralResetBook.com. 2. Remineralize your body with Beam Minerals and score an exclusive discount: If, after listening to this episode you're ready to mineralize your body, head over to Beam Minerals. Using our link to unlock your automatic discount: https://BeamMinerals.com/MFY 3. Follow Caroline on social media: Instagram: @carolinealan.offical YouTube: @carolinealan.official TikTok: @carolinealan.offical Facebook: Caroline Alan, The Mineral Geek 4. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and

Today's guest, Lee, has struggled with social anxiety and panic attacks for his entire life. But he's not letting that stop him. In fact, when he attended the Man Flow Yoga Wellness Weekend in DC last September, he had a full-blown panic attack at the beginning of the event. But Lee not only powered through it, but he courageously shared what he was going through with the other men at the Wellness Weekend too. Perhaps this next part bears no connection, but it's possible: Despite being a Man Flow Yoga Member for years, Lee was never able to crack the code to consistency… until after he left the DC event that started with a panic attack. He's done yoga almost every day since - and has actually gotten to the point where he looks forward to working out. Here's what Lee and I discuss on today's show: Lee and I share our origin stories for our panic attacks He reveals a few of the most (and least) helpful ways he's addressed his social anxiety And you'll discover exactly what Lee did after the DC event to become the most consistent he's ever been Listen now. The highlights include: A few ways Lee overcame his debilitating social anxiety and made it more manageable (9:30) Why attending an in-person event made something "click" in Lee's head to the point where he's done yoga almost every day since (even though he struggled hard with being consistent before coming) (13:02) How to borrow inspiration and motivation from others (16:20) The "consistency begets consistency" secret that nobody wants to hear, but it's the most effective way to develop a good fitness routine (18:40) The weird way taking shirtless pictures of yourself can make you actually look forward to working out (20:20) A simple way to tweak your diet without feeling like you're depriving yourself of food (or even changing it that much) that can help you drop up to 8 pounds in two months (25:15) Resources mentioned in this episode: 1. Get the "Bible" of mobility books, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Dr. Kelly Starrett on Amazon here: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837 More ways to connect with Kelly: 2. Visit Dr. Kelly Starrett's website here: https://readystate.com/ 3. Find him on social media below: X: https://x.com/thereadystate Facebook: https://www.facebook.com/thereadystate/ Instagram: https://www.instagram.com/thereadystate/ YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA 4. Buy my book, Yoga for Athletes, which features a great foreword from Dr. Kelly Starrett on Amazon here: https://www.amazon.com/gp/product/0744034892 5. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 6. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Today's episode features a legend in the mobility space, one of the "founding fathers' of mobility training himself, Dr. Kelly Starrett. Besides being a renowned mobility expert, Kelly's also the founder of The Ready State. In this episode, Dr. Starrett shares practical strategies for adapting workouts, prioritizing mobility, nutrition, sleep, and recovery, and building a resilient, adventure-ready body. We also cover the evolution of fitness, the pitfalls of outdated routines, and the importance of foundational habits over trendy hacks, offering actionable advice for lifelong health and functional movement. If you want to keep your mobility as you age (so you can do all of your favorite activities and hobbies), listen now. The highlights include: How to adapt your workouts as your body changes: Learn specific modifications for joint health, muscle maintenance, and injury prevention tailored to each decade of life (3:15) Step-by-step mobility, warm-up, and recovery routines proven to reduce injury risk if you're over 35 (6:30) The essential "NSM" trio: Here's exactly how much sleep, what types of foods, and which daily movements are most effective for boosting long-term health (10:00) The weird reason we're not getting healthier even as fitness knowledge peaks (and how to create a wellness blueprint that actually makes you healthier in your real life) (16:54) The "8's Plus Weights" method for totally simplifying your fitness without sacrificing your results (and, in most cases, actually improving your results) (21:18) Why you need to eat more protein, not less protein, as you get older (23:55) Simple ways that don't take any more "time" from your regular life to walk at least 8,000 steps per day (this is the "magic number" of steps per day because it drops your all-cause mortality risk by 51%) (25:49) How to set more specific and meaningful fitness goals that actually translate into daily function and resilience (26:20) How to break through fitness plateaus and bounce back from injuries or motivation slumps (33:10) Why recovery looks different after 40 (and how to maximize your gains even with an aging body) (37:25) Resources mentioned in this episode: 1. Get the "Bible" of mobility books, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Dr. Kelly Starrett on Amazon here: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837 More ways to connect with Kelly: 2. Visit Dr. Kelly Starrett's website here: https://readystate.com/ 3. Find him on social media below: X: https://x.com/thereadystate Facebook: https://www.facebook.com/thereadystate/ Instagram: https://www.instagram.com/thereadystate/ YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA 4. Buy my book, Yoga for Athletes, which features a great foreword from Dr. Kelly Starrett on Amazon here: https://www.amazon.com/gp/product/0744034892 5. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 6. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

My wife recently told me that 2025 was the "Year of the Snake," which signifies a time for shedding. I don't know if there could be a more accurate explanation of 2025 to me. It was a bizarre year where I stepped away from some of the behind the scenes stuff that happens at Man Flow Yoga more than ever before. This created new ways for stress to "heat seek" me out. And these new avenues of stress, fear, and uncertainty led me to try different approaches to life, business, and most importantly, my mental and emotional wellbeing. Long story short, I'm not moving into 2026 with a massive 12-step action plan. Maybe you aren't either. And that's okay. In fact, it might even be what's required. This is a vulnerable solo episode - and I hope you find it helpful if your 2025 was also weighed down (or wildly different) because of the "Year of the Snake." Here are the highlights from this episode: Why you might be more ready for 2026 than you think (I went through this exact same experience too) (0:40) How to better balance being proud of your progress with the shame that comes from your lack of progress (3:32) What 2025 being the "Year of the Snake" means for your personal growth and development (4:00) The weird way doing "more" is a sneaky warning signal from your nervous system designed to create a false sense of control (without generating better results) (4:33) The story behind why I've been plagued with existential anxiety the last few months (6:04) How having a conversation with your fears quietly and snugly tucks them into the bed in the back of your mind (instead of in the driver seat of your behavior) (10:05) Why faith is a better and more reliable ally for your emotional wellbeing than certainty is (11:10) Listen now! Resources mentioned in this episode: 1. Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions. 2. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 3. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

David Maus Jr., the internet's premier expert on cold plunging, saunas, and other biohacking tools, makes his return in this episode. David and I explore the science behind extreme temperature therapy, dive into the mental clarity, recovery, and longevity benefits of cold plunges, saunas, and contrast therapy, and the best ways to fit these practices into your busy life. We go much deeper than cold plunges and saunas though. We also cover related biohacking topics like red light therapy, acupressure mats, and creatine (the most studied supplement on the planet with lots of benefits that transcend fitness). If you feel like something's "off," you're ready to take your next step on your fitness journey, or you want to do everything in your power to live as long and strong a life as possible, then listen to this episode. Here's what David and I discuss in today's show: Why contrast therapy is the holy grail for recovery and circulation When to choose cold therapy and when to choose hot therapy based on the benefits you're looking to unlock How creating an intentional recovery practice is the single most important thing you can do for your overall health and longevity And more, including these highlights: How to boost your mood, energy, and fast track your recovery by doing this simple, yet tough practice (1:15) Why you must gradually adapt to colder temperature extremes (5:30) Physiological advantages of hot therapy, particularly sauna use, for cardiovascular health and cellular repair (10:20) Why contrast therapy is perhaps the single most effective way to recover as quickly as you did in your 20s or 30s (15:45) The #1 mistake men make when experimenting with extreme temperature therapy (20:10) Are other related biohacking practices like red light therapy, acupressure mats, and creatine supplementation worth it? David explains at… (24:00) Why wearing synthetic clothing in a sauna can not only defeat the benefits, but can put your health at risk (38:05) How to integrate new wellness therapies into your life (especially if you're busy) (41:30) Listen now! Resources mentioned in this episode: 1. Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions. 2. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 3. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

About 14 months ago, Dave stepped onto his scale and was shocked: For the first time in his life, the number on his scale started with a 3. He knew he had to do something different if he wanted to hold and play with his three young grandchildren. Well, about 14 months later, he's down 100 pounds, or the equivalent of two small grandchildren worth of weight. But his journey wasn't only filled with impressive milestones. He made his fair share of mistakes (including losing too much weight too quickly, overtraining, and cutting his calories too severely). Here's what Dave and I discuss in today's show: How a combination of weightlifting, walking, nutrition, and Man Flow Yoga led to serious weight loss The mistakes Dave made during his weight loss transformation so you don't have to make them yourself How community support kept Dave motivated and accountable to his fitness goals And more, including these highlights: The wake-up call Dave experienced after seeing a number that started with a 3 on his scale that resulted in his losing 100 pounds (2:20) How losing too much weight too quickly - like losing 60 lbs in 7 months - can delay your fitness goals, drain your energy, and sabotage your metabolism (3:44) Why taking weight loss medications without addressing your nutrition, fitness, or habits only results in short-term weight loss, frustrating plateaus, and putting the weight back on (5:42) A telltale sign of overtraining that you must listen to or you'll injure yourself (9:07) How having a tiny bit of accountability might be all you need stick with an exercise program long enough to slim down, build muscle, and eliminate pain (11:17) Why having grandkids is a cheat code for creating a healthier lifestyle (14:18) How to avoid developing an "old man's hunch" in your back (17:20) This mindset shift helps you prioritize yourself so you can better serve those around you (31:46) Listen now! Resources mentioned in this episode: 1. Man Flow Yoga Events: Coming to the MFY Wellness Weekend in DC played an important role in Dave's transformation and confidence. If you'd like to attend an in-person event, the next one on the schedule is February 28 in Denver, CO. Learn more and get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 2. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

While there's overwhelming evidence between the connection of penis health and cardiovascular health, as we've gotten more data we've learned that penis health is one of the most important health biomarkers. Period. Nobody has more data than Dr. Elliot Justin, founder of MyFirmTech, which is like an Oura ring (but for down there). His team has analyzed 84,000 erections and have stumbled on some interesting conclusions. Based on their data, they've realized the importance of nocturnal erections, they've figured out to discover the root cause of ED, and they've uncovered why most doctors' "one size fits all" solutions for problems down there are terribly misinformed. But perhaps the most impactful thing Dr. Elliot and MyFirmTech is doing is turning a once subjective area of science into objective data. Armed with this objective data, you can regain control over your sexual health or as Dr. Elliot puts it, your "erectile fitness." And you know what? The data you get from a FirmTech ring also helps you make smarter decisions in every aspect of your health. And, of course, it creates more pleasure for yourself and your partner too (which is far more important to your overall quality of life and health than you might think… as you'll see when you listen to this episode). Here's what Dr. Elliot shares in this episode: How your penis health affects your overall health The connection between erection strength and cardiovascular health How a FirmTech unlocks objective data for your penile health metrics Other highlights include: Why men need to have 3 or 4 nocturnal erections each night (and why having none gives you a 50% chance of heart attack within two years) (2:22) The strange way using a FirmTech can show you how diabetes, blood pressure, bad habits, smoking, drinking, and more affect your bedroom performance (and how long you last) (4:02) The ONLY way to make data-based decisions to improve your sexual health (4:26) The "Nocturnal Erection Test" that can help you figure out the root cause of your ED (6:36) Dr. Elliot Justin and his team have analyzed data behind 84,000 erections… here are their biggest takeaways (9:40) Why are more cases of ED being reported but we're not seeing a softening of their erections? (10:42) How to get harder, last longer, have more confidence, and create more pleasure (for yourself and your partner) with this ring (11:39) Why planning for pleasure in your 40s and 50s can improve your sex life, your marriage, and even help prevent divorce (and how to do it) (14:47) How an orgasm a day cuts your cortisol levels (the stress hormone) by 25 and 50 percent (19:18) How to cut your risk of cardiovascular death (and divorce) in half by having sex twice a week (19:45) Why is a FirmTech device better at gauging REM sleep than an Oura ring? (22:46) How antidepressants and antihypertensive medications sabotage your penis health metrics (24:51) Listen now! Resources mentioned in this episode: 1. MyFirmTech - Put A Ring On It: If you want to order a FirmTech ring and use it to improve pleasure, sexual health, erectile fitness, and your overall health… you can save 15% on your order with code "manflowyoga" at checkout or use this link: https://myfirmtech.com/manflowyoga 2. Man Flow Yoga Sexual Wellness Challenge: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Some men are blessed with superior genetics. And other men are at the mercy of their less-than-stellar genetic code. Today's guest, Man Flow Yoga Member Bob, falls into the latter group with cardiovascular health. His entire family has had some cardiac event that altered the course of their life. Bob's cardiac event struck when he was 49. While he was out for a run, he started feeling alarming warning signs that made him rush to the ER. Turns out, he had a heart attack. But you know what? It's been a quarter of a century since his heart attack - and despite being dealt an unlucky genetic hand, Bob has not let it stop him. In fact, he's used it to up his fitness game… and he's in stellar shape in his mid-70s. Whether you were also dealt an unlucky genetic hand, you feel the winds of Father Time starting to catch up, or you just need a dose of inspiration from a 74-year-old who's less stiff and achy today than he was five years ago, this episode has you covered. Here's what Bob shares on this episode: Bob's secret to consistency that's helped him stay consistent for decades How to outsmart your unique genetic traps with diet and exercise Why switching from running to yoga significantly improved Bob's body composition And more, including these highlights: How genetics and stress caused Bob to have a heart attack at only 49 years old - despite consistently jogging for 20 years (and how he upped his fitness game in the 26 years since suffering his heart attack) (2:38) A few of the symptoms Bob experienced during his heart attack that may help you recognize the warning signs if it happens to you (3:18) How to satisfy your sweet tooth in only 100 calories (11:41) Why your body composition can radically change even if you're in your 70s and even if your weight stays relatively stable (17:02) The obvious, yet overlooked best way to prevent sarcopenia from setting in as you grow older (20:34) How Bob balances yoga, strength training, and regular walks into his weekly fitness regimen (22:34) The "extra 10 to 20 percent" secret of having an engaged community attached to your workout routines (27:01) Listen now! Resources mentioned in this episode: 1. Man Flow Yoga Events: Bob shared that he was able to keep up with all of the guys at our 2025 in-person event in DC. On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me, get feedback in real-time, and encourage yourself like Bob did, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 2. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Despite being the internet's premier expert on cold plunging, saunas, and other biohacking tools… Today's episode with David Maus Jr. took a turn down a far more vulnerable road. Why? Because before David was a health and wellness content creator, he had a very different career. He worked in the family car business for 20 years. He was the VP and face of the brand. But he decided to quit his job a couple of years ago because he felt like something was missing. He was great at selling cars and made great money, but he lacked fulfillment. He didn't want to just tolerate life, he wanted to be passionate about it. And since more growth is unlocked from vulnerable conversations, that's the route we went down. Here's what David and I discuss on this episode: How David came to the tough decision to quit his job (and how it strained the relationship with his dad) Why David's faith kept him grounded and confident during turbulent times How to create a life that brings you ultimate joy And more, including these highlights: Why jumping into an ice cold river can completely eliminate your crushing brain fog, fatigue, and even burnout (5:56) How to build your own DIY cold plunge in 10 minutes without shelling out $13,000 for one (12:22) What led Dave to making a decision to leave his family's car business after 20 years experience to start a YouTube channel (25:00) Why faith can make it easier to make a life-changing decision when you don't know whether it's the right move or not (30:41) How sharing who you are (instead of what you do) online can almost magically connect you to others who are more like you (42:06) Why you can gain a lot from hearing others' religious beliefs (even when you disagree) (51:19) Listen now! Resources mentioned in this episode: 1. Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions. 2. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 3. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Most men have to gradually give up their favorite physical activities as they age. Especially when your hobbies are physically demanding - like skiing, hiking, and backpacking. Today's guest, John, faced this soul-sucking reality a few years ago after getting both of his knees replaced. He had been active his whole life before suffering from orthopedic problems that required surgery. But you know what? After his surgeries, which happened when he was 72 years old, John realized that he didn't have to be a victim to his body's stiffness and pain. That's what inspired him to come to the Wellness Weekend in January 2025 (about 18 months after his second knee replacement surgery). During the Wellness Weekend, he improved his technique in yoga poses. Then, after the Wellness Weekend, he became more consistent with yoga than he had been in the previous 6 years. The result? He hiked a mountain that ascended and descended 800 feet. He realized that not only could he ski again, but his balance improved so much that he actually became a better skier. And he recently drove 500 miles (or about 10 hours) in a single trip without getting stiff afterwards. And he's 74 years old! John's chockfull of wisdom for being consistent, building your body back up after major surgeries, and keeping your favorite physical activities well into your 70s. Here's what John and I discuss in today's show: Why starting small acclimates your body to working out and makes it easier to stay consistent and grow A few simple things John does to stay consistent with his fitness in retirement How you can eliminate your aches, pains, and stiffness in your 70s (and beyond) And more, including these highlights: How John bounced back from his health problems that derailed his favorite physical activities for 7 years… and what you can do to enjoy your favorite physical activities in your 70s (2:22) Why attending an in-person Man Flow Yoga event helped John conquer his orthopedic problems (3:21) What John did after having both knees replaced in 2023 to eliminate his post-surgery stiffness (13:03) The simple "Exercise Log" secret that can help you stay consistent for decades (13:49) Why a dedicated yoga room in your house removes your excuses for avoiding your next yoga session (15:18) Does your body get stiff as a board after 10+ hour driving trips? Here's the most effective way to bulletproof your body from stiffness (20:38) The biggest threat to your fitness goals that most men completely ignore (30:13) Listen now! Resources mentioned in this episode: 1. Man Flow Yoga Events: John attended the MFY Wellness Weekend in January 2025, about 18 months after his second knee replacement surgery. He credits this event for being the reason he's been able to keep his favorite physical activities well into his 70s. On February 28, I'm hosting a Saturday Workshop in Denver, CO that can help you accomplish the same feats John did. Get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 2. Man Flow Yoga - John's been a Member since 2019. Now it's your turn… Start your 7-day free trial here: https://shrtlnk.co/kP8M7

If you want to be the youngest and healthiest version of yourself possible, then you need a reliable strategy for working out consistently. Even when you don't want to. Today's guest, ER doctor and anti-aging expert, Dr. Steven Gabriel almost never wants to work out. But being as young and healthy as possible is important for him. And so, he's developed a few ways to trick himself into working out that he shares with you in this show. There's a specific reason Dr. Gabriel wants to be as young and healthy as possible: He's spent years working in the ER and has seen first hand how important your lifestyle is for your longevity. He's seen 80-year-olds who had the energy and vigor of a 50 or 60 year old. But he's also seen the reverse: A 60-year-old who feels and acts like he's 80 or 90. Here's what else Dr. Gabriel and I discuss in today's episode: How men can have more fulfilling and connecting conversations by being courageously vulnerable Why it doesn't take as long as you think to learn something new And he shares a few of his Jedi mindset tricks for forcing himself to work out when he doesn't want to (which is almost every time) Other highlights from the show include: Parents: Listen to this ER doctor's wisdom about safety (8:07) How health consequences compound like bad interest as you age and how to at least not accelerate aging (10:59) Why making healthy lifestyle changes, as cliche as it can sound, is the secret to living a vibrant life well into your 80s and 90s (14:34) The "Lucky" mindset shift that seems silly, but is surprisingly effective for creating good luck (16:07) How moving into a more positive "emotional home" keeps you light and happy even when dark and tragic external events happen (20:43) The "2,000 degree stone" secret for forcing yourself to workout that works exceptionally well when you don't want to exercise (25:50) The weird way giving yourself 10 minutes to decide if you want to quit gets rid of all the mental gunk that stops you from achieving your goals (48:44) Listen now! Resources mentioned on this episode: 1. If you'd like to learn more about Dr. Gabriel's "Make Aging Optional" approach, visit his website: https://drsg.co/ 2. Or, you can follow him on Instagram @drstevengabriel Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

From a young age, you've learned how to don various masks for different people. The problem with this is these masks aren't the real you. But somewhere along the way, whether due to societal pressures, parenting, religious upbringing, or any other variable, you learn that it's safer to be someone else instead of you. This strategy can work for a while. It's how both Dr. Zac from Movember and I have gotten through life. But it always fails in the long-run because stacking up achievements (personal, professional, or fitness) can't give you the unbridled joy you're desperately seeking. The good news is that there's a solution. But the bad news is that it's difficult and takes a long time. The solution? Learning how to stop overthinking and underfeeling. This is particularly hard for men because we've been conditioned to think instead of feel. But learning to feel is perhaps the single most important skill you can hone. In this episode, Dr. Zac and I share the messy story of how we're both trying to feel more and think less - and we invite you to join us. We also discuss: How to take off the masks you're wearing that undermine your growth The overthinking and underfeeling crisis that's affecting men How the term "toxic masculinity" is unhelpful and harmful to men Other highlights from the show include: How men who do both theater or music and sports in high school don a mask that hinders their personal growth later in life (2:19) The insidious way fear discusses itself as freedom of choice (and why this wrecks your relationship, including the one with yourself) (7:20) The disorienting "generational trauma" trap that nearly every guy falls into (and how to realize these feelings were never even yours) (15:58) Why men are so much better at thinking about their emotions rather than feeling about them - including Dr. Zac and myself (22:15) The "feeling is the solution" skill that can help you stop overthinking and underfeeling (22:59) How unleashing the grief monster gives you catharsis without drowning in your sadness (40:53) Why "toxic masculinity" has morphed into a meaningless catch-all term for bad behavior (and how this undermines men across society) (47:25) Listen now! Guest bio: Dr. Zac Seidler is a clinical psychologist, researcher and leading men's mental health expert. He currently holds dual roles as Global Director of Men's Health Research at Movember and Associate Professor with Orygen at the University of Melbourne. Zac has dedicated his academic and professional career towards further understanding men's mental health and masculinity. His ultimate goal is to help reduce the staggering rates of male suicide and domestic violence worldwide. Through his research, Zac has advocated for a change in the way we think about treating men's distress. As part of his research, he has uniquely focused on creating mental health services that account for masculinity. This has evolved into a fully funded project, Men in Mind, the world's first training program for mental health clinicians, to help them better understand and respond to men's distress and suicidality. Resources mentioned in this episode: 1. Download Movember's Report, The Real Face of Men's Health here: https://us.movember.com/the-real-face-of-mens-health 2. Follow Dr Zac Seider: Website: https://www.zacseidler.com/ Instagram: https://www.instagram.com/zacseidler/ 3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

The difference between success and failure with any fitness plan usually comes down to how consistent you are. But today's guest, David, had nearly all the odds stacked against him when it came to his consistency... He admitted he's a chronic starter and stopper: In fact, it took him years to build up his consistency muscles and finish his first Man Flow Yoga Program. He's a cook at a nursing home, and his shift begins at 4:30 am - adding another obstacle blocking his consistency. And, because he's forced to wear non-stick shoes, his feet have overpronated and led to immense back pain. But you know what? Despite all of this, David never gave up. He learned to stop beating himself up (even when he wasn't as consistent as he wanted to be). And best of all, just this year, he's finally figured out how to be consistent. Since then, he's managed his back pain, dropped 10 lbs, and changed his body composition. Here's what David and I discuss in today's show: How attending an in-person event created a snowball effect of consistency Why standing all day for work is almost as bad as sitting all day The unique challenges that come from having a wildly different sleep schedule than most of the world And more, including these highlights: How David's overpronated feet caused him immense back pain (and how he's made the pain manageable) (2:39) Why kids in the family is a literal cheat code for consistently working out (even if you've struggled to be consistent for years like David has) (12:16) How to trick your brain into working out even when you're exhausted and unmotivated (14:51) David's favorite stress relief pose that he does whenever stress rears its ugly head (17:10) The weird "dancing while standing" secret for eliminating back pain caused by standing all day (18:11) How a tiny change like swapping processed sugar for natural sugar can help you take back control of your cravings (22:36) Listen now! Resources mentioned in this episode: 1. Man Flow Yoga Events: David attending the January 2025 event in Austin laid the groundwork for his consistency. We're bringing Man Flow Yoga to Denver, CO on February, 28. Get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 2. Strength Foundations Challenge: Follow in David's footsteps by joining the 6-week Strength Foundations Challenge here: https://manflowyoga.com/sfc 3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

You have been sold a lie, and if you believe it, you'll end up in a grave much sooner than you otherwise would've. It's not your fault you fell for this lie. I have too. In fact, almost every man has fallen for it. The lie? That in order to be a "real man," you have to tough everything out on your own. This lie has lethal consequences: it makes you feel unworthy of your own health, it forces you to avoid intimacy with other men, and it makes vulnerability impossible. The result? You fall into the deep abyss of loneliness… and don't know how to get out. That's one of the reasons why men commit more than 75% of the suicides in America. And it's why I invited Dr. Zac Seidler, Global Director of Men's Health Research at Movember, onto today's show. One of the problems with men's health is that disconnection and loneliness are discussed in a vague way. Well, Movember's recent report, "The Real Face of Men's Health" finally puts actual data to this vague description. And the data trends are alarming: Isolation is the single biggest threat to your physical health. It will put you in a grave sooner. The good news is, Dr. Zac shares a bunch of ways to stop living your life around this lie all men have been sold. Here's what Dr. Zac and I discuss in today's show: What's getting in the way of men having more meaningful connections - other than being physically healthy? The insidious, borderline lethal effects of silence (and why a fear of rejection and vulnerability cause it) How to change how you think about yourself to be happier, stronger, more vulnerable, and a better version of yourself Other highlights from the show include: Why the life expectancy gap between American men and women is actually going backwards for men (and how to prevent dying sooner than previous generations) (3:02) The 2 biggest reasons behind the alarming suicide rates among men of all ages (worst part? it has only a small connection to complex mental health history) (6:04) The potentially lethal consequences of "toughing it out" by delaying a doctor's appointment and putting your family or career before yourself (11:04) Why your fear of boredom and silence will put you in your grave faster (and how pooping without your phone is the first step towards being comfortable with boredom and silence) (19:50) The Harvard Longitudinal Survey, the longest running study on human health and happiness, has discovered one metric that's more important for living a long life than how much you exercise, your nutrition habits, and even whether or not you smoke (24:55) The 5 areas of holistic health (and why most men only do a couple and completely neglect the others) (27:05) How the silencing of your emotional needs leads you down a road of poor physical health (32:38) The "WMQ" secret for not only sustaining male friendships but thriving and connecting with other men on a deeper level and actually living longer (52:23) Listen now! Guest bio: Dr. Zac Seidler is a clinical psychologist, researcher and leading men's mental health expert. He currently holds dual roles as Global Director of Men's Health Research at Movember and Associate Professor with Orygen at the University of Melbourne. Zac has dedicated his academic and professional career towards further understanding men's mental health and masculinity. His ultimate goal is to help reduce the staggering rates of male suicide and domestic violence worldwide. Through his research, Zac has advocated for a change in the way we think about treating men's distress. As part of his research, he has uniquely focused on creating mental health services that account for masculinity. This has evolved into a fully funded project, Men in Mind, the world's first training program for mental health clinicians, to help them better understand and respond to men's distress and suicidality. Resources mentioned in this episode: 1. Download Movember's Report, The Real Face of Men's Health here: https://us.movember.com/the-real-face-of-mens-health 2. Follow Dr Zac Seider: Website: https://www.zacseidler.com/ Instagram: https://www.instagram.com/zacseidler/ 3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

It's easy to overcomplicate your fitness journey, then get overwhelmed and give up. That's why taking baby steps and building momentum helps. But there's another way it helps too… It helps you unlock the compound effect of fitness, where you grow fitter with each day. That's what today's guest, Oscar, did after seeing a picture of himself that betrayed his weight. First, he started eating healthier by focusing on portion control. Next, he started walking, then running, then competing in 5k races. Then, he continued to build on his momentum and started strength training, high intensity interval training, and finally yoga. Oscar's results? When I ran into Oscar at an Austin event I hosted, he showed me he has only 17% body fat and built almost 100 pounds of lean muscle mass! Best part? Oscar got started on his fitness journey late in life and still accomplished these feats! Here's what Oscar and I discuss in this episode: Why a desire to enjoy your life helps you commit to your fitness journey The importance of having support structures around your fitness journey (especially in the beginning) How to keep building momentum and improving your health as time ticks on And more, including these highlights: Here's irrefutable proof that you don't need to be a lifelong athlete to build 100 pounds of lean muscle mass or drop to 17% body fat (1:29) How to unlock the compound effect of fitness by only taking baby steps on your fitness journey (3:18) Why having your spouse invested in fitness is a cheat code for accountability (and how to use the "ease of life" argument to get your partner on board) (6:42) How to learn to listen to your body before suffering a gruesome injury that sets you back (12:45) Why external validation can cause injuries (13:45) How complementing a strength training routine with evening yoga improves your recovery, boosts your mind-muscle connection, and increases your gains (25:47) Why pushing yourself too hard with running devastates your knees (and why Man Flow Yoga is the best solution) (30:22) The "motion is lotion" secret for continuing to exercise even when you're nagged by aches and pains (31:16) Listen now! Resources mentioned in this episode: Start your 7-day free trial to Man Flow Yoga here: https://shrtlnk.co/kP8M7

Your mindset can either be your biggest supporter or your biggest detractor of your fitness journey. But sometimes simple mindset shifts don't work because there's a deeper, subconscious belief that wrecks your consistency before you even start. Like, for example, imagine you were always picked last in gym class growing up. This creates a subconscious belief that you're in danger, emotionally, when you exercise. It doesn't matter how much willpower or motivation you have. It's impossible to become more consistent without addressing this deeper, emotional belief. That's why I'm excited to invite Dr. Anthony Balduzzi, founder of Fit Father Project and Fit Mother Project, back onto the podcast. Dr. A's coached over 60,000 families through the emotional traps that keep them inconsistent. In addition to sharing a few strategies to address the heavier, subconscious stuff, we also share some of our favorite practical tips to make being consistent easier. Dr. A and I also reveal: How to address the deeper emotional stuff that's holding you back Tactical tips for becoming more consistent that you can use for your workout today Hidden traps you fall into that make you inconsistent Other highlights from the show include: 3 insidious ways your subconscious beliefs sabotage your fitness regimen (4:48) How having too much flexibility in your workout regimen backfires and makes it easier to skip exercise (8:43) A few ways to design your visual environment to make it easier to exercise consistently (it might sound weird or too simplistic, but it works) (13:30) The "Press Play" habit building secret that stops your inner voice from undermining your next workout (15:51) Why your subconscious mind might not like exercise (and how to address these underlying consistency saboteurs) (17:40) The scientific explanation behind why late-night exercise can actually worsen your health (19:49) How to neurologically condition your life to become easier as you age instead of harder (24:35) This mindset shift can make every workout you do a healing experience (30:46) How to use shame-based motivation to start a new fitness habit (and why you must switch motivation sources once your started) (37:39) Why doom scrolling on social media during work will make your workout later in the day harder (and sometimes, impossible) (42:33) Listen now! Guest bio: Dr. Anthony Balduzzi is a health and weight loss expert and the founder of Fit Father Project and Fit Mother Project - leading health & weight loss programs for busy men and women over 40. Dr. Balduzzi holds dual degrees in Nutrition & Neuroscience from the University of Pennsylvania, a Doctorate in Naturopathic Medicine, and is a former national champion bodybuilder. Dr. Balduzzi is most proud of the fact that he's helped over 60,000 families in over 100 countries lose weight and get healthy through his Fit Father and Fit Mother Programs. Resources mentioned in this episode: 1. Fit Father, Fit Mother LIVE! - This episode was recorded before the 2025 event… but there's a 2026 version coming if you're interested! More info (including super early-bird tickets) here: https://www.fitfatherproject.com/live-event-2026/ 2. Follow Fit Father Project on social media: Website: https://www.fitfatherproject.com/ YouTube: https://www.youtube.com/c/fitfatherproject Facebook: https://www.facebook.com/fitfatherproject/ Instagram: https://www.instagram.com/fitfatherproject X: https://twitter.com/fitfatherproj LinkedIn: https://www.linkedin.com/company/fit-father-project TikTok: https://www.tiktok.com/@fitfatherprojectofficial 3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

The vast majority of men with back pain, hip pain, and joint pain sit far too much on a daily basis. While sitting all day terrorizes your joints, there's another potential cause of stiffness: Repetitive and constant movement. Today's guest and Man Flow Yoga Member, John, works the night shift at H-E-B. His job requires him to move constantly (he gets 18,000 steps a day when he's working). And the constant, repetitive movements have unleashed pain, tightness, and stiffness on his back, hips, and joints. John's big problem (which he didn't realize until after he joined Man Flow Yoga and dialed in his consistency) was that he never engaged his core prior to Man Flow Yoga. But now? Not only is nearly all his bodily pain gone completely, but he even helps his coworkers eliminate their pain - something he credits to my instructions when doing a Man Flow Yoga workout. John's story proves that moving too much (but in the wrong ways) can also be as bad on your body as not moving at all. Here's what else he shares in this episode: How John motivates himself to workout even though he's a father of five who works the night shift Why trying other types of yoga (that aren't Man Flow Yoga) can cause you to injure yourself How community can improve your consistency more than perhaps anything else Other highlights from the show include: How moving constantly for work is almost as bad for your back as sitting all day (1:20) Why does Man Flow Yoga consistently outperform other styles of yoga for bodily pains? John explains at (12:07) The absolute best Man Flow Yoga program for moving your body in all the ways you should move your body but don't (17:54) Simple ways to incorporate your core into daily movements (and how this staves off back pain) (19:19) How being consistent with Man Flow Yoga helps you eliminate pain for your family, friends, and coworkers (34:47) Listen now! Resources mentioned in this episode: To quote John, "the best piece of advice I have for men who want to be healthier is to join Man Flow Yoga." Start your 7-day free trial here: https://shrtlnk.co/kP8M7

Figuring out which alternative therapies to fit into your already busy day, if any at all, can be overwhelming and confusing. Especially when marketing claims overexaggerate the benefits of alternative therapies and biohacking tools. That's why I invited human performance specialist, Brian Mackenzie, back onto the show to help make sense of two strategies that are exploding in popularity: Cold immersion & heat therapy. While both benefit the human body, you only have a limited amount of time each day. So, which one should you pick, if any at all? In today's episode, Brian gives you the beginner's guide to cold immersion and heat therapy, answers which therapy is superior for your body, and reminds you that fundamental things like sleep and movement are always more important than weird biohacks. Brian also shares: How both cold immersion & heat therapy benefit the body (and which one is superior if you're crunched on time) Why it's easy to "dip your toes" into cold immersion & heat therapy without buying any external stuff Why you should never use ice to heal an injury Other highlights from the show include: Why a human performance specialist doesn't recommend cold plunging to most people who already work out (2:34) How ice actually inhibits the natural healing process, not accelerates it (this means that the RICE method to healing an injury is outdated too) (4:28) How to start practicing cold immersion without buying a giant cold plunging tub or traveling anywhere other than your shower (14:22) Why sleep quality is the anabolic steroid of non-anabolic steroid use (and how cold immersion helps with sleep more than any other benefit) (17:20) What's more beneficial to the human body: Cold immersion or heat therapy? A human performance specialist answers here (31:53) The weird way heat therapy mimics altitude training inside your body (33:27) The best time to hop in a sauna to get the maximum performance benefits for your body (37:09) Why movement is the most effective medicine for the healing process (and here's what that means in the context of rolling your ankle) (47:47) Why the Marc Pro Electrical Muscle Stimulator plays a crucial role in recovering from a hip surgery (49:28) Listen now! Resources mentioned in this episode: Your breath is the best indicator of how well you handle stress. By handling your stress better, everything becomes easier and conquerable. If you want to improve your breathing, go to Brian's website here: https://shiftadapt.com Sign up for Man Flow Yoga below: Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

BMP-Ep140: Getting To Yes (Member Interview with Scott) Years ago, today's guest Scott was overweight, crushed by so much pain that he had to "drink" painkillers doing construction work, and was never invited by his friends for fitness-related activities like backpacking. But then, he had a few scary blood panel tests in a row… and completely changed his life. First, he dialed in his nutrition and lost about 60 pounds. Then, he started using an Elliptical and doing Man Flow Yoga. And that quickly snowballed into weight lifting, running ultra races, doing obstacle course races, and rock climbing. Today, Scott gets to say "yes" to almost any fitness-related activity he wants to do. He's currently trying to qualify for the Chicago Marathon, and he eventually wants to race a 100 miler. And he's chock-full of wisdom whether you're just starting your fitness journey or you're looking for your next big challenge. Here's what Scott shares in today's show: How to conquer your fear of failure that can wreck your fitness goals before you even start Why it's so hard to make your mind see the current you instead of the past you How to let go of feeling selfish when you make time for fitness Other highlights from the show include: The bulletproof "A for B" weight loss plan that creates better nutrition habits without starving yourself (and helped Scott lose 1-2 lbs per week over 6 months) (3:40) How working in construction destroyed Scott's joints and shredded his knees… and how Man Flow Yoga helped him tie his shoes without a gameplan (7:30) The weird psychological reason why spending money on your fitness automatically makes you more committed (11:24) How a consistent yoga practice snowballed into weight training, running ultra races, obstacle course races, and rock climbing for Scott (even though he wasn't "into fitness" before he started yoga) (13:42) Why Scott recommends every yoga beginner to record their early yoga workouts (especially if you struggle with motivation) (19:18) How yoga helped Scott significantly reduce the amount of painkillers he took while working (24:52) Why being an a calorie deficit can increase your injury risk (27:44) The "failure is positive" mindset shift for celebrating your failures and growing from them (42:30) Listen now! Sign up for Man Flow Yoga below: Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

All humans have a psychological glitch that's detrimental to your health. It speeds up aging, makes the number on your scale tick up, and causes you to overlook the fundamental health truths that result in 90% of your health. The glitch? The complexity bias, which means that humans prefer the complex to the simple. When it comes to your health, this explains you're naturally attracted to the latest biohacking technique instead of the "boring" fundamentals. Your brain is wired that way. That's why I invited Dr. Steven Gabriel onto today's show. He spent 20 years working as an ER doctor and did his fellowship in anti-aging and regenerative medicine. Not only has he seen what disobeying the fundamental health truths does to your body and health, but he also talks in a way that makes simple and even obvious concepts actually "stick" in your psyche. Or, in other words, he bypasses the complexity bias that makes health harder to achieve. Dr. Gabriel and I cover a ton of bases in this episode including exercise, sleep, and nutrition. And he reveals the simplest ways to make aging optional by focusing on the few fundamental health truths. Dr. Steven also shares: How to improve your health today and tomorrow by acting more like a child Why approaching your body like it's a car makes it easier to live healthier Dr. Gabriel's almost-too-simple strategies for anti-aging (don't let the "complexity bias glitch" make you overlook and ignore the simplicity) Other highlights from the show include: An ER doctor explains how disease spreads its tentacles in your body decades before it manifests as symptoms (even for serious ones like heart attacks and dementia) (2:56) The 6 "Elements of Life" that, once optimized, help you feel like you're 20 years old again (4:25) How the natural isolation that happens as you grow older makes you age faster (6:22) Have you been confused by the phrase "cellular optimization?" A doctor breaks down what this REALLY means at (9:36) 9 specific causes of aging for the human body and what you can do to slow it down (11:48) The #1 healthiest thing you can do according to a physician with 20 years experience in an ER and who did his fellowship in anti-aging and regenerative medicine (23:48) Why becoming breathless makes your body do everything better (28:14) The scientific reason why the type of exercise you do does NOT matter (32:53) The weird way eating every few hours stresses the body out (and why taking a break from eating, a la intermittent fasting, improves health in ways you might not realize) (37:09) How to eat fewer lab-designed foods that hijack your taste buds and satiety signals by doing nothing other than listening to Dr. Garbiel speak at (41:02) Why things grown in the ground like berries and veggies are the best foods to repair the body (they decrease oxidation, inflammation, the formation of cancers, and even help unclog arteries) (42:43) The 4 Staples of Health according to an anti-aging doctor (48:51) Listen now! Resources mentioned on this episode: 1. If you'd like to learn more about Dr. Gabriel's "Make Aging Optional" approach, visit his website: https://drsg.co/ 2. Or, you can follow him on Instagram @drstevengabriel Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Today's guest, Man Flow Yoga Member Andy, is also a physical therapist who was cursed with genetic bad luck: His family has a history of high cholesterol. Despite eating right and exercising consistently, Andy's cholesterol levels have been over 200 for the past decade. And since Andy's only in his 30s, getting on a statin which is often a lifelong medication, wasn't an option for him. But you know what? Andy proved that even though genetics load the gun, lifestyle pulls the trigger. For example, about 3 months after joining Man Flow Yoga (and adding yoga to his fitness regimen of Pilates, physical therapy exercises, and something called Animal Flow), his cholesterol dropped by over 100 points! Andy's also chock-full of tips and tricks to help you avoid injuries (and what you can do after injuring yourself to speed up recovery). Here's what Andy shares in this episode: How some of his PT clients injured themselves with traditional yoga He explains the difference between Pilates and yoga (and why they complement each other more than you'd think) Why diversifying your movement is the best way to free yourself of pain as you age And more! Other highlights from the show include: How to pick up exercise later in life (especially if you never considered yourself an athlete growing up) (4:19) Why you don't have to compete in sports to think of yourself as a "fitness guy" (and how this identity shift inspires consistency) (5:00) The physical therapist's secret for forever eliminating your lower back pain (7:34) Why holistic fitness modalities like Pilates and Man Flow Yoga are often more effective than physical therapy alone (8:06) Injured during yoga: Physical therapist shares how traditional yoga has led to injuries for his clients (12:28) The 5 biomotor skills you must protect as you age (or else they'll deteriorate) (14:31) Physical therapist explains the stark, yet sometimes unrecognizable difference between Pilates and yoga (16:36) How Andy lowered his cholesterol, which had been above 200 for over a decade due to genetic bad luck, by 100 points in only 3 months (without using statins) (33:01) The single most effective way to exercise without causing an injury - straight from a physical therapist's mouth (41:27) Listen now! Resources mentioned on this episode: 1. Need a physical therapist in Austin, TX? Andy would love to see you! You can learn more about Andy's unique approach to physical therapy and Pilates on his website here: https://therapyandpilates.com/ 2. Group Coaching with MFY Coach Patrick: Or, if you prefer a group setting where you're surrounded by other like-minded men who are struggling through similar problems as you, Coach Patrick also does group coaching. You can learn more about group coaching and sign up for group coaching with Coach Patrick here: https://manflowyoga.com/mfy-12-week/ Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

External motivation is a tricky and fickle thing that can make you consistent one week, only to feel defeated and deflated the next 3 weeks. Why? Because external motivation is a short-term band-aid that's not only unsustainable over time, but actually makes it harder to be consistent with any goal you're trying to achieve. There's a better source to fuel your energy in pursuit of your goals: Yourself. Problem is, we've never been more disconnected from our true selves than ever before thanks in large part to social media. But something magical happens when you reconnect with yourself: Your brain joins your team instead of constantly criticizing you. This journey of self-connection isn't always puppies and rainbows… but it's possible. And today's guest, MFY Coach Patrick, LCPC (who has 25+ years of experience as a mental health professional) understands this better than anyone, especially as it relates to your consistency with fitness. Patrick battled depression, anxiety, and low self-esteem first hand, which led him to become a mental health specialist in the first place. And as the Motivation & Consistency Coach at Man Flow Yoga, he has a sixth sense for helping you understand how you hold yourself back on an emotional level. He also understands how to talk to your "inner world" in a way that reconnects you to yourself, and allows you to be consistent without relying on motivation. Here's what Coach Patrick shares in this episode: How to give yourself permission to stop beating yourself up The "Monster in the Basement" trap of negative self-talk that flies under most guys' radars How to be kinder with yourself even when you're not in a good place And more, including these highlights: Why advice that only tells you what to do falls flat (even if it's good advice, it doesn't empower you like Coach Patrick's "Empowerment Therapy" coaching style) (4:46) The weird way celebrating your wins, even if they're small, prevents you from falling into the trap of self-sabotage (5:54) How motivational YouTube videos can actually make you feel defeated and deflated (and the trick to stop relying on motivation completely without sacrificing your fitness goals) (10:12) 2 reasons why more men are unhappy today than we've ever been (13:02) Do you feel disconnected from yourself? Here are 3 techniques that help you tune out the noise and understand yourself on a deeper level (17:09) How to actually convince your brain to join your team instead of being your biggest critic (21:37) How to point out your flaws and faults and failures in a kind way (31:01) Why focusing your intrusive thoughts, anxieties, and insecurities to a specific body part can help you "digest" the emotion without spiraling (47:48) The counterintuitive reason trying to ignore negative thoughts, emotions, and stories give them more power of you (49:41) Listen now! Resources mentioned on this episode: 1. 1-on-1 Coaching with MFY Coach Patrick: If you're struggling with motivation and consistency, negative self-talk and self-sabotage, or another mental health problem, Coach Patrick has 1-on-1 coaching spots open. You can learn more about being coached by Patrick and sign up for 1-on-1 coaching here: https://manflowyoga.com/man-flow-yoga-one-on-one-coaching/ 2. Group Coaching with MFY Coach Patrick: Or, if you prefer a group setting where you're surrounded by other like-minded men who are struggling through similar problems as you, Coach Patrick also does group coaching. You can learn more about group coaching and sign up for group coaching with Coach Patrick here: https://manflowyoga.com/mfy-12-week/ Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Red light therapy has been scientifically verified to help against at least 500 health conditions… and this number keeps steadily growing each time a new research study gets published. I bought my first red light therapy device in 2016, and if I'm being honest, I was left highly disappointed. Marketing claims around red light therapy position it as a panacea that can remedy all disease. But the technology wasn't advanced or sophisticated enough to back up those panacea claims in 2016. While red light therapy still isn't a true panacea that can remedy all disease, the technology has gone through incredible advancements in the last 9 years. For example, it's been scientifically proven to help with 500 various health conditions. But it's more effective as a proactive way to prevent serious health conditions (including age-related brain decline like Alzheimer's and Parkinson's, age-related testosterone decline, and even stress-induced prostate inflammation) than it is as a reactionary tool against the 500 conditions it helps with. In other words, red light therapy, when treatments begin early enough, unlocks the healing powers the body had in youth that deteriorate with age. Recently, when I went searching for the best red light therapy devices on the market, I came across RLT Home. They had the best reviews, the best customer service, and the best devices. So I bought one at full price, and started using it at my office daily. (If you want a red light therapy device without paying full price like I did… click on this link and use code "ManFlowYoga" at checkout.) That's why I reached out to Amit and Arjun, the founders of RLT Home to share the various proven benefits of red light therapy with you. This episode is chock-full of the impressive and almost unbelievable benefits of a regular red light therapy practice. Here's what Arjun shares in this episode: Why not all wavelengths are created equal (and which specific wavelengths you need to conquer specific health problems) How to tell the difference between proven red light benefits and the marketing myths surrounding them 3 reasons why all men over 40 should consider red light therapy And more. Other highlights include: 5 major reasons why people over 40 use red light therapy to look younger, curb their pain and inflammation, eliminate brain fog, improve their sleep, and even aid their weight loss journey (4:22) The specific red light wavelength that's brilliant for "transcranial healing" and protecting against future age-related brain conditions like Alzheimer's and Parkinson's (6:44) Why NASA uses red light therapy to grow plants and to fix astronaut's wounds quicker in outer space (9:42) Here is your cheat sheet for understanding the unique benefits offered at various red light wavelengths (10:55) The weird "Mitochondrial Activation" mechanism behind near infrared rays that scientifically help your body produce energy (11:08) Red light therapy has been studied for over 500 conditions: Here are the conditions it's been proven to help with (13:03) Why does almost everyone report wildly different benefits of using red light therapy? (15:59) How red light therapy may be able to save your hairline if you start it early (and why it can't completely regrow your hair once the follicles have died) (19:40) Why red light therapy is the ultimate proactive health tool (and why it's not nearly as effective as a reactionary technology) (22:09) Why your body absorbs red light rays easier than it absorbs sun rays (27:25) How red light therapy increases testosterone production, makes your Johson firmer and stronger, increases your libido, and skyrockets your sperm count (36:46) Why RLT Home builds a free, highly personalized, one-to-one plan for all of their customers based on your unique goals (and it's always free - no matter how many protocols you want built for you or your family) (42:30) 2 things you must know about a specific red light therapy device before you buy it (and why RLT Home is the most transparent red light therapy company in regards to these 2 crucial things) (45:06) How red light therapy paves the way for your body to heal as quickly as it did in childhood (this also explains why using red light therapy to heal is very condition-specific) (49:33) Listen now! Resources mentioned on this episode: 1. Get a red light therapy device & a personalized protocol from RLT Home (and save up to 10% on your order with code "ManFlowYoga") here: https://redlighttherapyhome.com/mfy 2. Get access to RLT Home's free "Which Wavelength" spreadsheet, which contains 2650+ human studies and shows you the best wavelength for the specific health condition you're trying to treat here: https://docs.google.com/spreadsheets/d/1sit8qzZXOnU_AMAtYBINDdP2jvmme_LskqlTx-erS9U/edit?gid=622452041#gid=622452041 Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co

Tough conversations are one of the hardest things to navigate in relationships. Especially when everyone carries some kind of emotional baggage that's waiting to erupt without notice. For example, a conversation about your health and fitness could be interpreted as a threat by your partner. They're thrown into flight-or-flight. You feel like your needs are being neglected. A fight takes place. And you're both left wondering what happened. If this pattern keeps happening, you'll drift apart. So, what can you do? I invited Dr. Corey Allen, co-host of Sexy Marriage Radio, to share how you can break destructive patterns, how to be okay with discomfort during conflict, and why you might not always need your partner's agreement to get your needs met. Here's what Dr. Corey Allen shares in this episode: How to have tough conversations with your spouse in a way that's productive and brings you closer together Why avoiding conflict makes it bubble beneath the surface How to claim time for exercise and living a healthier lifestyle even when your partner isn't 100% on board And more. Other highlights include: How to be able to open the door to uncomfortable, but important conversations with your spouse in a less messy way (9:23) Why you don't always need your partner's agreement when it comes to your fitness needs (17:23) How to reframe a conversation about your needs when your spouse doesn't agree (and why this happens more often than you might think) (21:00) Why old wounds can be poked by new conversations with your spouse (and how to better navigate these troubled waters) (31:19) The "Completed Conversation" mistake men make during conflict with loved ones that undermines healthy communication (32:42) Do stories from your head (or your partner's head) keep derailing conflict and causing intense outbursts? This book helps you talk about your emotions without the story attached (35:17) How being too solution-focused in conflict can backfire on your marriage and make you grow further apart (42:45) Listen now! Resources mentioned on this episode: 1. Want more from Dr. Corey Allen? Listen to his show, Sexy Marriage Radio, wherever you listen to podcasts. 2. Buy Nonviolent Communication: A Language of Life: Life-Changing Tools for Healthy Relationships by Marshall B. Rosenberg, PhD (the book mentioned in this episode) on Amazon here: https://a.co/d/da58pfF Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Some people don't need any kind of external motivation to exercise. They're in a routine, and their day feels chaotic when they don't do physical activity. But the vast majority of men, especially men over the age of 40, need a little pick-me-up from an outside source every now and then. And that's where having a fitness community can be the difference between achieving your goals and giving up. And you know what? The external motivation provided by a fitness community is only one benefit… and it might not even be the most important benefit either. In this week's show, MFY Coach & Community Manager, Jesse Lee, joins me to share some of the other overlooked benefits a fitness community can have. Jesse's been "in the trenches" of the Man Flow Yoga Community Facebook Group since 2019 - so he's seen it all. Here's what Jesse and I share in this episode: The weird way a fitness community improves your "limbic system motivation" Common mistakes men make when communicating with other men that can derail your fitness momentum The most overlooked benefits of community particularly for men And more. Other highlights include: The incredibly helpful, but severely neglected "Normalization" technique that helps men alleviate stress and overcome tough problems (5:46) How to outsource some of the burden of working out to other people (and the weird way this makes you more consistent) (10:17) Coach Patrick's Jedi mindset trick that instantly helps you reframe negativity into an empowering sense of positivity (16:17) The "limbic system motivation" secret of fitness communities (21:13) Why creating distance from your emotions instead of talking through them can actually help you recover faster from ruminating thoughts (26:21) The most refreshing sentence you can tell yourself when you're dealing with tough emotions (29:23) Simple ways to incorporate more exercise into your morning (and why this is a cheat code for consistency) (38:11) Listen now! Resources mentioned on this episode: 1. Subscribe to the We Got Balls Podcast hosted by Scott and Chris on YouTube here: https://www.youtube.com/@WeGotBallsPod 2. Buy Unwanted: How Sexual Brokenness Reveals Our Way to Healing by Jay Stringer (the book mentioned in this episode) on Amazon here: https://amzn.to/3QRkif2 Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

When you want to be a better man, there are an endless number of routes you can go down: Exercise, relationships, personal development, mental health, and the list goes on. And yet, there's one route that's so dark and gloomy and lonely that it never even crosses the minds of most men: Your sexual story. That's why I invited Scott and Chris from the We Got Balls Podcast back onto today's episode. Thinking about, addressing, and then owning your sexual story is not easy. In fact, it's one of the most difficult challenges you'll ever face. But you know what? We all have sexual stories. Some are wicked and involve sexual abuse. Others are mild and involve more silence than anything. But all of them create shame. And this shame, while you may be able to handle it most of the time, can disrupt your relationships, butcher your confidence, and blossom into addiction. Especially when it's stacked upon the stresses of everyday life. This is not an easy episode to listen to. Scott in particular shares the ins and outs of his dark sexual story (spoiler: it involves sexual abuse). But if you're struggling with addressing and owning (or even remembering) your sexual story, I encourage you to listen to the entire show. You're not alone. And every man deals with their own sexual story which creates the shame cycle many find themselves trapped in without understanding why. Here's what Scott and Chris share in this episode: Why you must engage your story if you want to get rid of the shame How your family dynamics create the script for your sexual story How to heal your sexual brokeness And more. Other highlights include: Why do men have so much shame around their sexual story (and how to overcome it) (2:16) How being open about your sexual story can prevent an affair, divorce, and heartbreak (4:05) The weird way sexual abuse and emotional disruption gets passed down through generations (even if you don't have any personal experience with it) (6:15) The "Engage Your Story" secret for changing the meaning you've ascribed to traumatic situations so they don't haunt you anymore (14:08) How to have healthy sexuality that you can sustain long-term (and why it's such a hard conversation for men) (18:28) Here's why 38% of sexual abuse victims don't remember it (even if it's been documented by third parties) (23:13) Why addiction, no matter what kind of addiction, is the go-to solution for men to cover up deep, subconscious pain (26:21) How recovery groups pile on shame instead of alleviating it (and why having a kind friend can make recovery easier and more effective) (29:17) Listen now! Resources mentioned on this episode: 1. Subscribe to the We Got Balls Podcast hosted by Scott and Chris on YouTube here: https://www.youtube.com/@WeGotBallsPod 2. Buy Unwanted: How Sexual Brokenness Reveals Our Way to Healing by Jay Stringer (the book mentioned in this episode) on Amazon here: https://amzn.to/3QRkif2 Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

A lot of people think they're too old, too overweight, or too stressed to take their first step on their fitness journey. But as today's guest, Matt, so eloquently stated in the episode, if you don't start today, you're going to be that much older when you do start. Since we only get one shot of this game of life, why not start today? And you know what? That's exactly what Matt did a decade ago. When he realized he couldn't fit the airplane seatbelt over his body, he decided to make the simplest of changes: He walked three quarters of a mile to Subway for a sub instead of driving. While this decision seems tiny, it was massive in hindsight. Ever since that Subway walk, Matt dropped 50 pounds, started jogging, then cycling, then running 5ks, then half-marathons and marathons. And today, he's completed a half-marathon or century bike race in 32 states (and plans to finish one in all 50 states by the time he turns 50). No matter your age or what stage of your fitness journey you're on, Matt's episode will give you a dose of inspiration to conquer your next workout. Here's what Matt and I discuss on today's episode: Why tiny decisions can lead to significant changes (without overwhelm, burnout, or injuries) Simple mindset tweaks that will help you finally take your fitness seriously The trick for permanently conquering any kind of bodily pain And more, including… How Adam dropped 50 pounds by doing these 3 simple things that anyone can start doing (3:25) Have you ever ended up in urgent care from lower back pain? Here's how Adam conquered his back pain for good (he's had zero instances of back or knee pain in the past 18 months!) (5:31) Why Apple Fitness yoga pales in comparison to Man Flow Yoga (13:08) How outsourcing accountability to a community makes your weight loss journey less daunting, less overwhelming, and easier to stick with (even if you haven't noticed results yet) (21:21) The "Reframe Your Age" secret for setting new PRs as you grow older (23:58) The weird way a Man Flow Yoga habit will help you get over "gymtimidation" (28:30) How to stop your mind from procrastinating on your fitness once and for all with the "put your shoes on" mindset shift (34:12) Listen now! Resources mentioned on this episode: Strength Foundation Challenge: If you want to follow in Matt's footsteps (literally), he started his Man Flow Yoga journey with the Strength Foundation Challenge - and you can too here: https://manflowyoga.com/strength_challenge-2/ Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Men have a tendency to believe that their sexual health is an optional part of their overall health. But, as you'll learn in this episode, it's actually an essential part to holistic wellness. Why don't more men talk about it then? Well, most of us were raised in a way that either neglected the role sexual health plays in overall wellness or completely stigmatized sexual desire as "bad." This mistake carries significant consequences for men: They feel intense shame around sexual desire, their sexual abuse cases go unnoticed, and the sexual harm they experienced (which is something every man goes through) never gets discussed. In other words, neglecting and stigmatizing sexual wellness causes men to fall into destructive and self-sabotaging behaviors. At least that's what today's guests, Scott and Chris from the We Got Balls Podcast, have discovered since launching their raw and real community for men. Scott and Chris have both battled sexual trauma and were left unimpressed and frustrated by the typical healing modalities. That's what led them to create the We Got Balls Podcast as well as their own men's group to help other men heal from their sexual trauma and become better men for it. Here's what Scott and Chris share in this episode: Why is it so uncomfortable to talk about sex? The difference between sexual abuse and sexual harm (and why they both happen more often than you think) The alarming age when boys first watch porn And so much more! Other highlights include: The controversial reason why men get sexually abused as much as, if not more often than, women (7:05) How sexual trauma resurfaces in your adult life (and how to actually deal with deep pangs of shame before they undermine your marriage) (12:05) Why a culture that's generally hostile to masculinity creates toxic masculinity (and how to embrace masculinity without being toxic) (13:26) Why it's no longer possible to protect your child from pornography (and how to prepare them for it so they don't get sexually harmed or worse) (25:39) The single most neglected part of holistic wellness that's silently sabotaging men's lives (29:45) Why even the best-intentioned religious teachings on sex backfire and create intense sexual traumas (33:04) The "Identity Shift" secret for permanently changing your destructive behaviors (36:12) Listen now! Resources mentioned on this episode: 1. Subscribe to the We Got Balls Podcast hosted by Scott and Chris on YouTube here: https://www.youtube.com/@WeGotBallsPod 2. Buy Unwanted: How Sexual Brokenness Reveals Our Way to Healing by Jay Stringer (the book mentioned in this episode) on Amazon here: https://amzn.to/3QRkif2 Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

If you're trying to lose weight, do you have a plan for when you plateau? Or when you travel? While these might be the last things on your mind at the beginning of your weight loss journey, they can sneak up on you. And having a plan can be the difference between keeping the weight off or putting it back on. Today's guest, David, knows all about the ups and downs of a weight loss journey. After his daughter was born, he ballooned up to 300 pounds. After realizing he had to be there for his daughter, he made some dieting tweaks and lost 50 pounds. Problem is, he plateaued for years… until recently! Today, he weighs less than he ever had since his daughter's been born… his aches and pains have vanished… and he's far happier than he ever remembered being. And you know what? Since David travels frequently for work, he's also cracked the code to maintain your weight while traveling. If you're struggling to lose weight, or just need a dose of inspiration from someone who's been in your shoes, listen now. Here's what David and I share in this episode: How to travel without gaining weight Why it's possible to lose weight and still feel crappy How to create the right environment - in your home and at work - to make losing weight easier And more. Other highlights include: How David lost 50 pounds after realizing he couldn't pick up his daughter's toys without losing his breath (and how he rekindled his weight loss journey after plateauing) (3:16) Why Man Flow Yoga eliminated David hip and lower back pain (when walking, other yoga classes, and even lifting weights didn't help) (9:10) How "bribing" yourself when you can't find the motivation to start a weight loss journey can kick you into gear (18:20) Why you need less time strength training than you probably think (23:36) This simple "Worth It" mindset protects your health and fitness from spiraling out of control when you travel (24:51) A simple and surprisingly effective way to calm your anxiety down (34:27) Listen now! Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Everyone knows that working out consistently is one of the most important things you can do for your longevity, your health, and your mood. But knowing this doesn't make working out any easier. If that was the case, nobody would be overweight, have back or joint pain, or have low self-esteem. Turns out, there are certain emotional saboteurs—in the form of limiting beliefs and insidious, subconscious mindsets—that wreck your "fitness quotient," or FQ - before you even begin! But perhaps nobody else on the planet understands the deeper, emotional causes of self-sabotage in fitness better than today's guest: Carl Daikeler, co-founder of BODi (fka Beach Body). Carl helped create some of the most popular workout programs of all time (P90X, Insanity, 21 Day Fix) by understanding the deeper reasons behind self-sabotage and inconsistency. In today's show, Carl shares some of the most powerful strategies to improve your "health-esteem," your FQ, and become more consistent with exercise. Here's what Carl and I share in this episode: How to "trick" your brain into looking forward to and enjoying exercise Why nothing will motivate you more than visiting an assisted living facility How to become aware of (and eventually conquer) the deeper, emotional barriers that keep you from being consistent And so much more. Other highlights include: This story about an assisted living facility might just scare you enough to make fitness a top priority (even if you've been inconsistent in the past) (9:22) The "explore life" secret for actually looking forward to working out (10:28) Why your "FQ" may be more important for your longevity and wellness than IQ or EQ (14:00) How to find ways to trick yourself into enjoying exercise (especially if it's always the last thing you want to do) (15:02) Why believing your fitness routine is selfish is an excuse to be lazy (17:19) Why taking Ozempic or other GLP-1's without combining it with strength-building exercise and protein consumption is a grave mistake (19:23) A few dirt-simple tweaks to your lifestyle that make a significant impact to your "health-esteem" (20:14) A deep, unconscious mindset that actively works against you to sabotage your fitness (and how to become aware of it… and conquer it) (25:22) This Jedi mindset trick turns your negative limiting beliefs into empowering absolute truths (28:38) Listen now! Guest Bio: Carl Daikeler is a visionary entrepreneur, and the CEO and co-founder of The Beachbody Company, leading innovator in the fitness and nutrition space. With a career spanning over four decades, Daikeler has been a trailblazer, pioneering unconventional and highly effective methods to help individuals reach their health and fitness goals. Daikeler co-founded Beachbody in 1998, now known as BODi, which has expanded into a powerhouse of fitness and nutrition tools under his leadership over the last 26 years. The brand is celebrated for its iconic programs such as P90X, Insanity, and 21 Day Fix, and its profound impact on millions worldwide. Over the years, Daikeler has overseen the development of continued innovation resulting in massive growth, including the creation of Shakeology, the world's first superfood nutrition shake that has sold over a billion servings. He also hosts "The BODi Experience" podcast, is a successful Broadway theater producer winning three Tony awards, and a tech investor. You can connect with Carl Daikeler more through his Instagram at @carldaikeler and LinkedIn. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Let's be honest: Exercising isn't always exciting and fun. If it were, consistency would be an afterthought instead of an uphill struggle. But what if you actually looked forward to your next workout? That's what happened to Kevin, today's guest… Kevin, like myself and many other Members, was a theater kid growing up. (You'll have to listen to the episode to learn about which embarrassing play I acted in during my senior year…) Like many theater kids, Kevin had subconsciously boxed himself into the "theater kid" mentality for most of his life. So, he never felt like a fitness person: Not when he lost 15 pounds in 60 days Not when he overcame his "gymtimidation" and tacked on muscles that his wife noticed before he did And not even when he signed up for Man Flow Yoga, which raised his "fitness awareness," improved everything he was doing in the gym, and led to him losing 40 pounds Any one of these accomplishments on their own tells me that Kevin was an athlete or a fitness person. But it didn't sink in for him until, well, he attended the Man Flow Yoga Weekend Workshop in Chicago last year. In Chicago, he had a pivotal mindset shift that made him think of himself as a fitness person. Since then, he's enjoyed (almost) every workout, crushed every goal he's set for himself, and stopped falling into the deadly comparison trap. Kevin shares several nuggets of wisdom in this episode that apply no matter where you are on your fitness journey. For example: Why focusing on results sabotages an otherwise effective fitness plan How changing your relationship with food can make weight loss feel effortless The secret to seeing exercise as fun and exciting instead of like a chore And more! Other highlights include: 2 questions to ask yourself before your next meal that conditions you to eat healthier (5:13) Why it's easy to eat as many as 4,000 to 5,000 calories per day without even realizing it (and what to do if you catch yourself in this situation) (5:36) How just walking can light a fire under you and inspire a snowball effect to your fitness (7:41) Why it's almost easier to start a weight loss journey when you're bigger (hint: you can lose weight rapidly with just a few simple tweaks) (8:11) The weird way thirst and boredom disguise themselves as hunger (9:55) How yoga helped Kevin stop waking up with Charlie horses in the middle of the night (even after he lost 50 pounds and went to the gym consistently) (18:41) How to convince your mind that you won't be judged at the gym like it thinks (these 3 things will help you get over any "gymtimidation") (22:16) This mindset shift stops exercise from feeling like a chore and actually makes it exciting and fun (29:13) Listen now! Resources mentioned on this episode: Man Flow Yoga Events: Want to experience an identity shift that makes you look forward to working out like Kevin did? Grab a ticket to our upcoming in-person events for 2025 below: 1. Chicago, IL: August 23-24 - Weekend Workshop. Grab your ticket here. 2. Phoenix, AZ: August 29-31 - Fit Father Project Live (I'll be leading yoga sessions and running a booth at the event…). Grab your ticket here. 3. Washington, DC: September 13-14 - Man Flow Yoga Wellness Weekend with Coach Jesse & Coach Patrick. Grab your ticket here. 4. Austin, TX: October 18-19 - Weekend Workshop. Grab your ticket here. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

What is possible if you recognize that you are a gift and always have been? Well, according to today's repeat guest, Dr. Dain Heer, this recognition aligns you with the infinite being you forgot you are. I know this might sound a little woo-woo, but tapping into this infinite energy can shut your inner critic up, help you reframe mistakes and leave them in the past, and eliminate all of your fears and limiting beliefs. (Don't believe me? I go through a truncated version of his mindset protocol during the episode… I encourage you to follow along and then make up your mind afterwards.) Despite the spiritual nature of this episode, there are real-world ramifications that can make you happier, more fulfilled, and less judgy. In fact, just listening to it can open up an infinite amount of possibilities. All you have to do is be willing and open to it. Dain and I cover a lot in this episode, including: The myth of fear (and why it's a choice to let your fears shape your entire existence) Dain's oddball "Clearing Statement" technique that requires nothing from you besides a willingness to try life differently How to instantly tell truth from lies (even within yourself) Why a Judgy Mindset crushes the infinite being you are And so much more. Here are some more highlights: The sneaky way a judgement mindset subtly poisons consciousness itself (and simple technique to instantly tell if you're being judgy - to yourself or others) (1:59) How to reframe your choices, including crushing mistakes, in a way that cuts off the insidious judgement cycle (7:22) This mindset tool will sound like absolute gobbly goop (until you actually use it) (7:57) Why Dain believes that 98% of your thoughts, feelings, emotions, and judgements don't actually belong to you (and how understanding this allows you to unclench your mental fists) (11:39) How to let go of your 3 biggest limiting beliefs right now - with only a pen and a piece of paper (19:28) Watch Dain take me through his "POC-POD" method for clearing my own limiting beliefs about productivity and success (and follow along if you can with your own limiting beliefs) (24:07) Are you controlled by fear (like most humans are)? Dain proves why fear does NOT exist at (36:56) Listen now! Resources mentioned on this episode: 1. Go to https://DrDainHeer.com to claim Dain's free gift to you, Waking Up Miraculously. 2. Also, since International Being You Day is coming up on June 22, 2025, Dain wants to invite you to a FREE event he's hosting on Being You Day. Join Dain's Being You Day Event (virtually) here: https://www.accessconsciousness.com/en/micrositesfolder/international-being-you-day/ (Or, if you're in Mexico City, you have an open invitation to attend!) 3. If you want to access all of Access Consciousness's trainings, which have helped raise the individual and collective consciousness of humans for the past 25 years, go to https://access.me for incredible savings. 4. Dain creates an absurd amount of content designed to help you play the game of life on an easier setting. Follow his socials below: Instagram: @dainheer YouTube: Dr. Dain Heer Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

This episode is the season finale of Season 5, where I focused exclusively on interviewing Man Flow Yoga Members about their fitness journey. I wanted to talk to down to earth guys who were making actual improvements in their health to help you understand what other men are doing to get healthier. While some Members had life-saving stories, others were struggling with their health and fitness or still on their journey to their healthiest self. But each Member Interview had at least one thing in common: At some point, the guys I interviewed had some sort of significant event that led them to say, enough is enough. And from there, they started making small changes that snowballed into significant improvements in their quality of life. I hope this Member Interview Series inspired and motivated you. And most importantly, I hope it made you realize that you're not alone. Here's what I'm sharing in this episode: The biggest takeaways from the Member Interview Series Why slow and gradual change is the most effective long-term strategy What's coming up in the next season of the Better Man Podcast Other highlights include: Why you don't have to lose 100 pounds to significantly improve your quality of life (1:21) What other Man Flow Yoga Members found most helpful from the Member Interview series (3:30) The biggest stumbling block most men encounter on their fitness journey (and how the Man Flow Yoga Community helps you conquer it) (6:09) How to "borrow" success and motivation and confidence from others (7:00) Listen now! Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Today's guest, our web developer Richard, has practiced Man Flow Yoga longer than any other person. He watched a few of my first ever YouTube workouts… and 12 years later, he's still doing Man Flow Yoga 3-5x a week. Even though he hates working out! Since Richard has been doing Man Flow Yoga workouts for so long—and because he used the workouts to recover quicker and almost return full functionality to his knee after getting diagnosed with a rare cancer in his knee—he's chock-full of wisdom, especially if you don't feel like being healthy all the time. My favorite part about Richard's story is how he isn't healthy all the time. He misses workouts and eats unhealthy foods sometimes. But he stays kind to himself (which used to be his biggest struggle before his cancer changed his perspective). Despite his general aversion to working out, he's mastered his body and mind and uses some never-before-heard tricks, like his "Arbitrary Goals" trick, to inspire himself to exercise consistently. If you want to know more about the Man Flow Yoga lore, you struggle with being kind to yourself when you misstep, or you just secretly hate working out like Richard does but know it's essential to a healthy life, do yourself a favor and listen to this episode. Here's what Richard shares: How to workout consistently even if you hate it and don't feel endorphins from it Why yoga prepares your body for ANY kind of strength movements The importance of self-compassion (and how to build it if you have none) How to be okay with failure And so much more, including… How to incorporate fitness into your life even if you don't think of yourself as an athletic person (2:30) The weird way in-person yoga classes expect you to know how to move your muscles (and how this causes injuries for men) (4:06) How Richard built a consistent exercise habit (even though he still does not enjoy working out) (6:13) Why yoga sped up Richard's recovery and gave him nearly full function of his knee after developing a rare type of cancer in his knee (7:56) How losing too much weight can make you feel worse (and how to figure out your ideal weight) (15:49) The "Arbitrary Goals" trick to build consistency when you're just starting to exercise (17:57) How to have great posture even if you're hunched over a laptop or book all day like a gargoyle (20:51) The single best way to start your day that prevents the sands of time from sabotaging your body (22:24) Listen now! Quotes from this episode's guest: (3:45) Man Flow Yoga was one of those ones that was like, I could do that at home by myself. I had tried classes before and they weren't ever really my jam. I don't like the music that a lot of yoga classes have. (6:46) I have never felt endorphins from working out. (20:06) Right now I'm doing kettlebell training five times a week. And I am doing complex, heavy movements. But because I also do yoga three to five times a week, I can come in and I'm the only one who's not sure. It made me realize, "Oh, I can do things and feel fine afterwards because I have done other things, like yoga, to make me feel fine." (22:25) If you could have a different keyboard setup, that could potentially improve posture. Or you could just do yoga in the morning. (23:53) Yoga prepares you for a lot of other strength movements just because it's the core. It's being aware of what your body is doing and where your body is moving and the planes of movement your body goes through. And that kind of branches off into almost every other type of thing you're doing—whether it's martial arts or Olympic lifting or kettles or throwing hucking logs. (28:32) Treat yourself with self-compassion. Just be kind to yourself. In everything. It's okay. If you fall off the wagon, you didn't, you're just on a little detour. It's fine. If you eat a whole cake, it's fine. It was probably a great cake. Enjoy it. (30:39) The first step at being really good at something is being really bad at it. (34:35) Progress isn't a straight line. It's a series of ups and downs. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Today's guest, Will, has struggled with his health his entire life. At six months old, he was diagnosed with congenital heart disease, and he's been followed by medical baggage since. About a year or so ago, after a major pacemaker removal and surgery, Will's doctor accidentally put in a hospital code that treated him as ultra obese, which his insurance didn't cover. After this, Will realized that nobody was coming to save him. That's when he put his health in his own hands. And Will's had several wins and obstacles along the way. At one point, he worked out consistently for almost 90 days straight. But he also realized that he put too much on his plate at once with other areas of his health and had to step back. Despite the various setbacks he's encountered, Will's not giving up. He's continuing to put one foot in front of the other and conquering any obstacles he encounters. If you also struggle with weight loss, consistency, nutrition, or anything else that's preventing you from being your healthiest self, Will's story will inspire you. In this episode, Will shares: How to stop relying on the crutch of the healthcare system The overlooked importance of sleep and how to improve your sleep Why overwhelm is your biggest enemy to better health (and why so many men fall into this trap in several different ways) And more. Other highlights include: The downside of an ultra specialized health care system (7:29) How listening to too many voices and experts can prolong your journey to better health (8:53) Simple tools that Will used to work out consistently for almost 90 straight days (12:51) How connecting your daily energy levels to your nutrition helps make eating healthier a habit (24:36) Why balancing several ways to improve your health at once leads to burn out (and how to better manage your health journey) (27:03) Can going to a yoga studio as a bigger man hurt your progress? Will explains what happened to him at (31:19) How to be your own advocate in the healthcare system (and why this is a crucial step for making the healthcare you receive actually work for you) (37:18) Listen now! Quotes from this episode's guest: (3:58) The moment that the insurance stopped covering me, I realized that I no longer had that crutch of the health care system to take care of me and I needed to jump in and save myself. (15:29) I know at the end of a workout, I'm going to feel better than when I started it. (24:48) If I eat a bigger meal than I really should, I'll feel bloating and other gut symptoms. And it makes me even more sluggish than normal. But when I'm watching what I eat and spreading my meals out correctly, I'm not as tired and my energy levels are more even throughout the day. (30:27) If you try to take on everything all at once, you're gonna burn out quicker and you're gonna go two steps back. So you might as well just take the baby steps. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Today's guest, Thomas, is pretty new to Man Flow Yoga. He's only been doing it for a few months—and unlike most guests, his fitness journey started a couple of years before discovering Man Flow Yoga. One day, when his hand was full with various medications he had to take because of type 2 diabetes and adult ADHD, he realized that if his life continued on this track, he might not be here in 20 years. And so, he started taking baby steps: First he started walking every day. Then he joined Fit Father Project and dialed in his nutrition. And now he's doing Man Flow Yoga consistently and preparing to incorporate strength training for the first time in his life. But his journey wasn't all sunshine and rainbows. In fact, he had several setbacks—like losing 50 pounds then gaining 35 pounds of it back due to seasonal depression—that threatened to take him off his journey altogether. Fortunately, Thomas had community support behind him that encouraged him to give himself the grace he deserved. He also learned different ways to "hack" his adult ADHD without risking his long-term health. If you've fallen off the wagon or have a tendency to be your biggest critic, Thomas's story is exactly what you need to hear today. In this episode, John shares: How to give yourself grace (and why this is the most important "skill" for your long-term health) The weird behaviors his adult ADHD led to—and how he swapped these out for healthier habits How reframing failure as setbacks makes you okay with them (instead of self-sabotaging) And more, like these highlights: The #1 weight loss workout in the world (and, no, it's not yoga) (3:27) The "Why's Technique" for making healthier dieting decisions without feeling like you're starving yourself (7:29) Why do fathers specifically find it so difficult to practice self-care—and how one father conquered this (8:42) How holistic lifestyle changes tend to be more effective, especially long-term, than fads or tactics (11:06) Why binging foods can be a sign of adult ADHD (and how to get your "fix" in a way that supports your long-term health) (12:55) How Thomas lost 50 pounds in 5 months (16:28) Why changing your routine every 6 months can diminish the insidious effects of adult ADHD (17:28) A real life example of how community reinspires you to keep pushing after experiencing a major failure or setback (22:18) How a self-admitted night owl tricked his brain into loving the mornings (30:24) Listen now! Quotes from this episode's guest: (1:51) The final straw for me was I had gotten on so many different medications that one morning I was looking at my hand full of medications and I thought, "If I'm having to do this at 47, which I was at the time, what's it gonna be like when I'm 67?" (7:59) I just felt like I was on track to be dead in 20 years and I thought I just had more to give to the world whether that's like my wife and kids close by or just you know community-wise. (12:11) The biggest changes I made with my nutrition were just honestly trying to cut out the garbage foods. (22:18) When I was dealing with that seasonal depression, I gained back about 35 of those 50 pounds I lost. There was a lot of unhealthy behaviors over that winter when it came to food intake that I was dealing with. And you know, I could have let that be the end all and give up. But with the community of men who have kind of taught me to give myself grace, come back anytime, you know, these are just setbacks. I didn't hide from it. I was able to admit it. This didn't go right but I learned a lot last time and I'm gonna implement it this time and push You know push myself even further. (39:25) One thing about your app and your material, you have a lot of variety, and a lot of content. I don't see self -getting bored with it anytime soon. (44:11) You only truly fail if you quit, so just don't quit on yourself. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7