The Better Man Podcast

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inhibits the natural healing process, not accelerates it (this means that the RICE method to healing an injury is outdated too) (4:28) How to start practicing cold immersion without buying a giant cold plunging tub or traveling anywhere other than your shower (14:22) Why sleep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

Can yoga help you recover from a stroke? Well, it was a massive help to today's guest, John… About two years ago, John suffered a mini-stroke due to a hole in his heart that never completely closed. While John's been overweight for most of his adult life, he was still active: Lifting and doing yoga. And so the mini-stroke shocked him—especially because it happened at the ripe age of 37. But his recovery was even more shocking. At least it was to his NHS doctors. About a week after his stroke, he picked up his yoga habit again, keeping it light by following the Absolute Beginners Challenge. And when he went back for his follow-up check-up, his doctors told him that he didn't need physical rehab because of his yoga practice. While this is the most impressive benefit John unlocked with Man Flow Yoga, it's far from the only one. In this episode, John shares: Why yoga is the perfect complement to weight lifting How yoga protects him from aches and pains and even strokes The importance of family and community for staying motivated And more, like these highlights: How yoga can make even overweight men flexible enough to do an "almost split" (5:06) John's secret for getting through an 8 or 9 hour kitchen shift in a pub without any aches and pains in his muscles or joints (6:20) Why "active stretching" can help you set new PRs in deadlift, bench press, and squat (9:12) How John shocked his medical team to the point that they didn't recommend physical rehab while he was recovering from a mini-stroke because he did this… (13:29) Why your mirror might be a better barometer for weight loss than your scale (30:25) Listen now! Quotes from this episode's guest: (5:06) Man Flow Yoga is not just stretching. It's also training. I quite enjoy that it's also building muscle and being more flexible than I've ever been in my life. I've never been flexible. And being flexible and overweight isn't something that you ever think you would be. (6:20) Yoga affects everything. I haven't had a bad back in months. I work at a kitchen now, in a pub, and even though I'm bending over and it's on my feet all day, I haven't had any problems muscle-wise or joints-wise. (9:12) I realised that the added flexibility rather than just the normal passive stretching made me stronger. I was lifting heavier. (13:29) The yoga actually helped me with the physical side of recovering from a mini-stroke. It was the point where the NHS doctors said you don't need any physical rehab because you've already got the yoga. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

When today's guest, Christopher, turned 40, he had a total hip replacement due to an undiagnosed bilateral hip dysplasia he suffered from his whole life. And ever since, Christopher had an on again and off again relationship with his fitness. He was particularly good at joining a gym, being consistent for six months, then falling off for a year before going back. And his biggest obstacle was actually leaving his home to go to the gym. Once he left his house, he completed his workout, and always felt better after. But leaving the house felt impossible for large stretches of time. Then, one day, he discovered Man Flow Yoga, signed up for the Members' Area & App, and had the single longest consistent streak of his life: He did yoga at least three times a week for nearly two years (at the time of recording this episode). I recommend listening to this interview if you need an extra boost of motivation to crush your workout today. In this episode, Christopher shares: His story about having a total hip replacement surgery—at age 40 How to leverage community to fast track your fitness journey A few dieting obstacles Christopher has encountered recently And more, including… Why doing yoga is even more important after a total hip replacement surgery than before it (7:59) How following a structured workout plan eliminates inaction, improves focus, and even reduces stress (11:31) Why yoga can fix an awkward "Frankenstein gait" walking pattern within weeks (even if you've had both of your hips replaced) (13:34) How to train your brain to enjoy the discomfort of deep stretches instead of dreading it (15:31) The trick for using your natural competitive spirit to inspire your own consistency (17:30) The "One Step" secret for starting a massive transformation without overwhelming yourself or burning out (32:52) Listen now! Quotes from this episode's guest: (3:46) I was feeling much older than I actually was. You know, at 40, you know, I was starting to walk with a cane and had a limp. I just felt more like I was 90 as opposed to 40. (11:31) The programs are a huge help for me. Because if I know, okay, I'm gonna go do this exercise, then this exercise, it keeps me on track. (14:50) My whole life I've never been a person that could touch their toes. I could maybe get past my knees. And so, being able to bend over and touch my toes or tie my shoes without sitting down has been a huge improvement. (22:12) Man Flow Yoga as a group of routines is great. But what really has kept me coming back has been the Man Flow Yoga Community. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

A few years ago, Darrell was walking up a hill, and noticed something that has never happened to him before: His hip writhed in pain from this seemingly simple task! At the time, Darrell was overweight. But he also stayed relatively active, and despite being heavier, his weight never caused such an urgent and alarming issue before. He knew at that moment he had to make a change. And so, he scheduled an X-ray, but his X-ray said nothing was wrong with his hip. Next he went to a physical therapist who actually recommended yoga designed for men (even though he was not aware of Man Flow Yoga). Darrell signed up rapidly and immediately started doing Man Flow Yoga three times a week. Within a week or two, his hip pain vanished. Within a month or two, he became aware of Fit Father Project, and started doing both in tandem. And today? He's down 45 pounds, he's peppier, happier, and more confident all around. If you let Darrell's story inspire you, it will lead you to a happier, more peaceful, more rewarding life. In this episode, Darrell shares: The trick to become consistent even when you're just starting How mindfulness exercises puts weight loss on "easy mode" And he even shares some baking and grocery store tips if you have a few extra pounds you want to lose And more, including… 2 things you can start doing today if you suddenly start feeling old and sense aches and pains creeping up (1:47) The "sticky note" consistency secret that could snowball into losing 45 pounds (4:51) How yoga challenges obesity in a way that no other workout modality can (7:58) A real life story about how the Better Man Podcast inspired Darrell to lose 45 pounds—here's what he did (9:52) Darrell explains the incredible feats you can accomplish when you combine Man Flow Yoga with Fit Father Project at (12:11) How to use rest in a way that makes you more excited for your next workout instead of dreading it (14:54) The insidious way processed foods hijack your body's natural hunger rhythms (and how to stop eating it) (16:14) 3 healthy baking tips from Darrell so you can—literally—have your cake and eat it too (21:40) Listen now! Quotes from this episode's guest: (2:22) And then I asked my physical therapist what I could do to keep this from happening again. And he told me two things. Number one, lose weight because I was grossly overweight at that point. Number two, find yoga. And he's qualified that by saying find a yoga design for men and find a yoga that will customize things to fit what's what's hurting you and in my case it was my hips. (4:05) I started doing it three days a week. I put it on the calendar, and did it three days a week. And in the beginning, it was a little difficult. But over time, I started feeling much better in my hip. (13:20) And I gave myself permission, though, to rest. (14:50) I realized stress was my unhealthy habit and I was putting more stress onto myself. So, I had to be more mindful about saying, "I'm too stressed right now. I can stop." (18:57) I lost about 45 total. The first 20 pounds or 25 pounds came off really easy, came off fast. Really easy. The next 20 or 25 were not so easy. And I still would like to lose 10 more. And I'm kind of stuck there a little bit right now. I'd like to go down, I'd like to hit the 199 number on the scale. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

When today's guest, Steve, was 27, his dad fell at work and was rushed to the hospital where he had his right leg amputated from the knee down. Turns out, Steve's dad had diabetes. But nobody in the family knew it because his dad never got diagnosed—until after he lost his right leg. Determined not to follow in his father's footsteps, Steve decided to do something a lot of men neglect: He decided to go to the doctor regularly. And good thing he did too. During one checkup in his 30s, Steve discovered that his blood pressure and cholesterol were very high. After this doctor's appointment, he made a commitment to himself to exercise... And he stuck to his commitment: He just hit his 10-year anniversary for his group exercise class. He's been doing Man Flow Yoga for several years (even after getting both hips replaced). And he's been able to stave off diabetes, and worse. In this episode, Steve shares: Why making small diet tweaks instead of large sweeping changes results in more weight loss How going to yoga classes with a female instructor aggravated his joints Common sense advice men need to hear (but don't want to hear) And more, including… Why something as simple as an annual blood check can save your life (2:18) How to leverage surging blood pressure and cholesterol levels to "snap" you into creating a healthier life (3:53) The most beneficial, yet barely noticeable tweak Steve made to his diet which staved off diabetes (4:21) How to best prevent the post-hip surgery weight gain that can cause you to accidentally gain 30 pounds (6:32) Why female-led yoga classes at your local gym can actually cause more injuries than it helps prevent (10:09) How to trick your brain into doing yoga five times per week (and why it's easier than you think) (13:51) Dealing with a lot of soreness and pain after workouts? Here's the best Man Flow Yoga Program to follow to eliminate your pain (15:02) 3 dirt-simple things to try to help you fall asleep within 5 to 10 minutes of laying down (31:46) Listen now! Quotes from this episode's guest: (1:33) When I was 27, my dad was diagnosed with diabetes. He had been at work and he had been having pain off and on, but hadn't really gone to a doctor. So he wound up falling down at work and being brought to the hospital where his right leg was amputated from the knee down. We didn't know he had diabetes, so that was the point for me where I decided I needed to just check on my health. (4:27) The most important diet tweak for my health was to eat a larger meal in the middle of the day, instead of eating a big meal at supper time. (10:09) I used to go to a yoga class at the gym and I know I stopped doing that. It was a female instructor and I was having knee pain and hip pain. I didn't realize that my hips were as bad as they were but a lot of the poses were aggravating my joints. So I decided to look for something more geared towards men. (14:08) I feel better after doing yoga. And I think it helps when you do other exercises afterwards to have the yoga first. That makes it easy to do five days a week. (15:02) The Flexibility Beyond Challenge really took care of a lot of the pain I've been having after the workouts. (25:13) It's definitely easier for me to get around without pain as much thanks to Man Flow Yoga. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Today's guest, Mark, is a bit different than past guests—and not just because of his accent. Mark only joined Man Flow Yoga about three months ago. But he's made a lot of progress in those three short months: He's consistently doing between four and six sessions a week (after being a self-described "start-stop" person who has always struggled with inconsistency). He's more flexible, mobile, and doesn't have as many random aches from his job as a cabby.. And he even shocked his chiropractor in a recent appointment at the stark improvements he made. Best part? As I alluded to, Mark has always struggled with consistency. He even struggled being consistent with Man Flow Yoga at the beginning—but he's found his stride and offers hope if you're in a similar situation. In this episode, Mark shares: How to crack the code of consistency (after being inconsistent for your entire life) Simple ways to shift your mindset to get through a workout when you're not feeling up to it What Mark did to build consistency after failing to complete the Strength Foundations Challenge And more, including… The trick for not letting your days of missed workouts pile up so much it becomes overwhelming (3:09) Why being too hard on yourself after missing a workout or two backfires and makes it harder to restart (and what to do instead) (4:28) Does yoga really make you taller? Well, not exactly, but it does THIS (5:29) The #1 most helpful Man Flow Yoga Program for turning yoga into a habit (6:29) How this simple "better than" mindset shift prevents you from beating yourself up (10:04) How Mark shocked his chiropractor after only 3 months of Man Flow Yoga (14:16) Addicted to your morning cup of coffee? Here's the weird way Man Flow Yoga might help… (18:07) Listen now! Quotes from this episode's guest: (3:06) I suppose I'd done about three and a half weeks of the Strength Foundations Challenge. And then I started slipping back into the well, "I can miss today, then I can miss tomorrow." And then I was sitting at home and beating myself up about it and then I thought you know what, I keep saying to my partner don't be a sayer be a doer, don't keep saying tomorrow or the next time and just do it. (4:39) I told myself, you haven't got to do it every day. If you could do it three times a week, four times, maybe more. And now I'm averaging between four and six sessions a week instead of zero. (10:14) Don't be too hard on yourself if you can't make too many sessions. Don't beat yourself up because you're the one suffering. If you can do two, that's better than none. If you could do three, that's better than one or two. (11:54) Don't be a sayer, be a doer. (18:07) Since Man Flow Yoga, I'm drinking a lot more water as well. In the morning, I don't put the coffee on. I've got two pints of water. And again, that's something else I feel so much better for. Why drink coffee in the morning to wake up when I'm awake? Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Russ first discovered Man Flow Yoga like many other men do: His back ached, he was out-of-shape and carrying a few too many pounds on his person, and he has long known he needed to exercise. But the traditional approach to fitness never interested him. He needs to be active in his career, so being sore from lifting wasn't an option for him. But as the years passed by, the weight tacked on, and he started paying the ultimate sacrifice: bodily pain that made life just a little bit harder each day. Well, after discovering the Man Flow Yoga YouTube channel, Russ experienced a snowball effect that completely transformed his life—one small step at a time. First, he reversed the physical problems he had: He eliminated his pain, improved his posture, and shed a few pounds of fat. But then, as he became more and more consistent, he unlocked his awareness and uncovered an inner sense of calm. His life transformed from a ball of stress into a peaceful oasis. From there, he had realized the root problem of all of his troubles: He let his life pass him by without even realizing it! But everything changed when he found Man Flow Yoga… Not only did he take back complete control of his life, but he's a healthier and all-around better man because of one small step he took three years ago. In today's show, Russ shares all sorts of brilliant insights like: Why smaller, less significant changes actually produce bigger and better results long-term What actually happens in your life as a result of consistent exercise How to get started right now instead of procrastinating And so much more. Other highlights from this show include: Why yoga is the superior form of exercise if you're nagged by aches and pains all day (2:14) The "small steps" secret for becoming more fit in your 50s than you were in your 30s (2:34) Why gentle intensity, like you find in Man Flow Yoga workouts, fundamentally improves your muscles and posture (without making you too sore to move the following day) (3:27) How to trick your brain into wanting to work out when you're exhausted after work (4:59) Can yoga make you more productive at work? Here's why this chemistry teacher says so (10:49) Why physical activity is so wildly effective for calming emotional energy (even if high-stress situations) (11:04) The most effective way to boost your confidence—with almost no risk of injury—if you're overweight and out-of-shape (14:08) How simply cutting low-fat foods can reduce your appetite and make weight loss less frustrating (19:01) The "Macro Mentality" for weight loss for eating healthier without starving yourself (28:00) Listen now! Quotes from this episode's guest: (2:15) So I got onto Man Flow Yoga and I thought, "This is amazing - the changes were like literally instant, the day after, two days later, I felt so much better. And I thought, wow, this is really, really good." (3:52) The gentle approach of yoga really surprised me with how intense it could be. And I thought, 'This is brilliant and exactly what I want.' Something that's making a change, I can feel the difference in my muscles, I can feel the difference in my posture and things like that. (5:05) What is it that makes you want to do it? And it's that feeling afterwards. That really has been a game changer for me. If I get home from work and I'm tired, I think, 'oh, I've got to do some yoga. It's like, yeah, but you know damn well you'll feel better after you've done it.' (9:17) If you want to improve, you've got to do something consistently. (12:29) In terms of physical stuff from doing yoga, my posture's better. I stand taller. I ache less. I move better. I'm much more flexible than I used to be. (13:59) I have some definition in my muscles. Again, not a massive amount, but I could see it. As a guy that's always been overweight and a little bit self-conscious about how I look, yoga's been a really big confidence boost. (14:54) Smaller, less significant changes actually produce bigger, better results long-term because it's more sustainable. (33:28) Your life can be gone so quick. And I think we just need to slow down, chill the F out. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

A few short years ago, Jerome's life was completely different: He was obese, he never worked out, his stress levels were sky high, and his lower back was in constant pain. But then his best friend suffered a sudden heart attack and passed away. And Jerome realized that if he didn't start exercising, his life would also be at stake. And so, he completely upended his life, one facet at a time. Despite never being able to stick to fitness programs before, after discovering Man Flow Yoga (and specifically, the Absolute Beginners Challenge), he cracked the code to consistency—even at age 66. Within a month, his back pain vanished—and never returned. Within a couple of months, he lost 20 pounds, improved his mental health, and restored his self-image. Today, Jerome is chock-full of wisdom about improving your mental health, your physical fitness, and becoming more consistent. And he shares a wealth of knowledge in this episode, like: Why taking personality test can finally make you consistent How men over 60 can improve their sleep and stop relying on caffeine The definitive way to address and improve your mental health And more! Other highlights from this show include: The weird way Jerome found consistency with his fitness by taking the Big Five personality test (4:08) 3 reasons Jerome was able to finish the Absolute Beginners Challenge when he's never been able to finish any other fitness program before (8:29) Why something as simple and obvious as changing the time you exercise can unlock your longest streak of consistency in your adult life (12:39) The admittedly bizarre, yet effective "Cork Mat Consistency Secret" that makes you look forward to doing yoga (15:53) How to eliminate all of your back pain in the next 30 days—for good (17:09) Why consistently doing yoga can replace your reliance on coffee and energy drinks for energy (19:59) The most overlooked Man Flow Yoga program for reducing your stress at work (25:24) The "4 Quadrants" mental exercise for improving your mental health in a hurry (31:11) How to improve your sleep hygiene and quality—especially if you're in your 60s or 70s (32:08) The "third person" technique from journaling that instantly obliterates any negative self-talk (38:46) Listen now! Quotes from this episode's guest: (3:59) My best friend passing made me think about trying to focus on fitness because my life literally was at stake. (7:38) But I realized my problem was that since I'm so low in conscientiousness I really had a problem in persevering and sticking to a program until I found Man Flow Yoga. (12:47) Well, the first thing I have to say is I adjusted the time that I was doing yoga because as you know, motivation is a finite resource. So during the day, the less physical energy you have, the less mental energy you have to tackle a challenge. (14:18) Shifting to the morning gave me a lot more motivation. (17:09) By the end of my first month, all my back pain went away. (18:27) If anybody has been to one of your programs knows that the real problem, for example, with back pain is due to the back, but the support structure of the core that supports the back. (20:52) And now I'm at the point that even for my regular workdays, I don't drink coffee in the morning. I don't need to because I have so much energy. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

If you're reading this, there's a good chance you already know Jesse Lee, Man Flow Yoga's Community Manager. But it wasn't all that long ago that Jesse lived a completely different life. In 2016, after tragically losing his best friend, Jesse soothed himself like many guys do. With booze and food. He quickly ballooned up to 330 lbs, strained his relationship with his wife and kids, and found himself in a world of self-hate, regret, and shame. Jesse wanted to change the trajectory of his life, but didn't know where to start. And he didn't want to run the risk of injury that came attached with weight lifting and running—especially at his size. (He wasn't just 330 lbs, he's also a giant who stands at 6'7".) But then he discovered an old Man Flow Yoga DVD. And the rest is history. Jesse lost 60 pounds and became a model. He quit drinking (and has been sober for 7 years). He attended my Be The Better You retreat and started working for Man Flow Yoga. And he's even gotten his own yoga certification! Despite the gigantic (pardon the pun) improvements he made, he started small. He stayed consistent. And he proved that any man—no matter how big or out-of-shape—can achieve life-changing results by making one small decision today. In this episode, Jesse shares: How to be happier in your own skin (even if you're consumed with self-hate, regret, and shame right now) Jesse's secret for staying motivated enough to workout that he wakes up at 5 am How to start your fitness journey right now And more! Other highlights from this show include: How Man Flow Yoga turned a 330 lb version of Jesse into a model (and saved him from a deep bout of depression) (1:08) Why yoga is the superior way to exercise if you've been inactive for as long as you can remember (6:01) This ancient, even somewhat cheesy Taoism maxim can fill even the emptiest motivational tank (7:08) The "Find Your Why" motivation technique for starting your fitness journey today (and sticking with it tomorrow too) (8:33) How to trick your brian into working out on days when you have zero motivation (13:09) What to do if self-hate, regret, and shame overwhelm you (22:45) The "Share Your Struggles" secret for feeling less alone and isolated (27:56) How to improve your mental health, reduce your stress, and boost your productivity by doing absolutely nothing (34:55) Listen now! Quotes from this episode's guest: (6:12) I did what everyone else does: I googled "yoga for men." I wanted to just start something simple because I knew that if I started running or lifting weights that I would probably overdo it. And so I decided to start slow. (17:09) When it comes to fitness, you have to start small because if you start big, you end up getting overwhelmed or burning out or hurting yourself. (21:20) My head benefits better from yoga more than my body. (22:03) More people should be doing yoga. At least give it a try. (22:45) I want people to be happier in their own skin. That's it. And, for me, when I was at 330 pounds, there was a lot of self-hate, a lot of regret, a lot of shame. And the yoga helped me be okay with that and know that it's a stepping stone towards a better self. But it's hard to start that journey without a little bit of self-love. (25:43) This journey is really hard. The beginning is really hard, especially when you're not happy. But it gets better. (26:57) Different versions of community will give you different forms of support. (37:52) Do it now. Like right now. Because you're not to be this young again. (39:09) If you make excuses now, you're going to make excuses later. There's always going to be an excuse. (41:55) Dean, what you created helped me through some of the roughest times of my life. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Plenty of men turn to yoga when the aging process catches up with them and causes a world of pain. Today's guest, Steve G., a 67-year-old Man Flow Yoga Member is no different. A few years ago, Steve noticed a pain radiating from his neck into shoulders that he described as oppressively bad. And during his evaluation, his X-rays showed that he had been dealing with an advanced version of osteoarthritis in his C spine (the top seven vertebrae in the spine, located in the neck and connecting to the thoracic spine). Since Steve's been lifting weights since his 40s, he thought that it was the beginning of the end. The aging process had finally caught up with him. Father Time is undefeated after all. But that's where Steve's story takes an interesting turn… After his diagnosis, he scheduled a massage with his massage therapist, who also happened to be a yoga instructor. So Steve asked him if yoga could help, and his massage therapist gave an enthusiastic yes. Shortly after, Steve found Man Flow Yoga and started following the Strength Foundations Challenge. And you know what? His massage therapist was shocked by how much Steve's condition improved the next time they saw each other (which was only two months later)! Since eliminating his pain, Steve's been consistently following Man Flow Yoga programs. He's added weight lifting back into the mix too. And today, Steve's stronger, more flexible, and in less pain at 67 than he was two years ago. In this episode, Steve shares… How adding yoga to your weight lifting routine protects you from injuries (especially after you hit your 60s) Steve's "obvious" way of tracking his progress in his yoga workouts that keeps him consistent How to know when to ask for help (and how to be okay with asking for help) And more! Other highlights from this show include: How Steve got blindsided by advanced osteoarthritis in his neck (without showing any symptoms) (2:20) The story about how Steve, after being diagnosed with cervical radiculopathy, shocked his yogi massage therapist after completing the Strength Foundations Challenge (6:14) The best way to avoid weightlifting injuries (18:35) Why repeating tough Man Flow Yoga workouts demonstrates how much progress you've made (20:09) How to unlock a deep sense of energetic, focused calm that makes you more productive and fulfilled (21:57) Why simply having fun when working out is the best way to become more consistent (32:07) Listen now! Quotes from this episode's guest: (2:28) I had plain X-rays of my cervical spine, which to my great surprise, showed pretty advanced osteoarthritis in my C spine, which I've had no symptoms from, and it was very worrisome to me because I was 65 at the time, and I'm thinking, "wow, this is like the beginning of the end." (5:10) Having a program to follow is like having a personal trainer. (9:29) My muscular awareness now is so much better. Just going back to deadlifts, I really understand how to engage the muscles and how to really push into the floor through my feet. (37:50) I just love being a part of this community, Dean. I've just gotten so much out of your program. It's become such a positive habit. I stumbled upon it, nobody had recommended it. And I'm just a huge supporter and really super grateful I found Man Flow Yoga. Other important links: Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Cody, today's Better Man Podcast guest, has been obese for most of his life. Even as a kid, Cody was always bigger than the other kids. But after graduating nursing school in 2014, he realized he had to lose weight. And so, he lost 70 pounds in short order. But there was one problem: He didn't do it in a sustainable way—and so the weight returned. Cody had another "oh shit" moment after he became a dad. He wanted to not only be around for his kids, but he wanted them to admire him. He wanted to watch them grow. And he wanted to meet (and play with) his grandchildren one day. But as he started getting back into fitness, the pandemic hit. All the gyms were closed, and he was worried about losing the spark of motivation he had after becoming a dad. That's when Cody joined Man Flow Yoga—and the rest is history. Well, kinda… Even though Cody consistently followed his Man Flow Yoga workouts, having another kid rocked his world, and his routine fell by the wayside. He yo-yoed again with his fitness, but this time around, he developed a mindset that allowed him to not fall off the wagon so hard. Or take so long to get back onto it. And in this episode, Cody shares… How to become more consistent with exercise (even after life gets in the way) The single most important mindset shift that empowered Cody to not give up completely after falling off the wagon Why addressing his mental health first made fitness and weight loss easier And more! Other highlights from this show include: How to overcome lifelong obesity (even if you still yo-yo with your diet and fitness) (2:35) The dark side of shedding 70 lbs of fat that most men ignore (3:01) The insidious "happy fat" trap young men fall into (and how to prevent it) (3:17) Why this nurse practitioner recommends exercise and weight loss to help avoid lifeline medications and chronic pain (5:40) Do you have too much inflammation in your body? Here's why your food might be to blame… (12:29) Why addressing any lingering signs of anxiety and depression makes weight loss easier (16:16) How changing one word in your vocabulary makes you actually look forward to working out (22:12) The single most deadly "pandemic" that only affects men (37:53) Listen now! Quotes from this episode's guest: (2:57) When I first graduated nursing school in 2014, I realized that I needed to make a change. And I lost 70 pounds at that point, but I didn't do it in a way that was sustainable. (3:17) I went from 270 down to 190 and I thought I was invincible. And then something happened in my very young adult life that I wasn't prepared for: I met my wife. I got happy. I got what I call "happy fat," like many of us do. (16:34) It finally clicked that if I did not address my anxiety and my depression, that I would never make any permanent long-term success in my weight loss and my health and wellness would continue to deteriorate. (21:08) But after that first workout, I felt stronger. I remember feeling sore - in a good way. Like I got a good pump. (28:16) Doing anything is better than doing nothing. (37:05) When I first started on my fitness journey, I joined a few men's like weightlifting and weight loss Facebook groups and they were good. They were really good. But I remember when I joined the Man Flow Yoga Community, I've never experienced an outpouring of support and of guidance like that. Related Article: How Man Flow Yoga Unlocks PRs In Running, Weight Lifting, and even Mental Health (Member Highlight: Cody Sliger) 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

While nobody likes to acknowledge it, falling is one of the most dangerous things that can happen once you turn 60. Even minor falls can cause severe quality-of-life-destroying injuries. And then there's the unfortunate fact that the primary cause of injury-related deaths among adults 65 and older is falling. Why does falling suddenly become so dangerous? Well, after turning 60, your flexibility and balance starts to slip. And if you don't focus on these key areas of longevity, one wrong step can leave you bedridden for weeks. Or worse. Today's guest, Brian, first realized his flexibility and balance were deteriorating after he lost his balance on a log and fell into the water when he was hiking. Despite being fit, once he turned 60, he realized his body just couldn't do what it used to be able to do. Luckily, a colleague recommended yoga. But even though he's the only man where he works, yoga classes full of young women made him feel deeply uncomfortable. That's when he discovered the Man Flow Yoga YouTube channel—and shocked himself by how much he enjoyed yoga made for men. Within weeks, he felt stronger, more flexible, and more capable of physical activities. Within a few months, he went from running 4 to 5 miles to running 9 miles without gradually building up or experiencing any setbacks! Best part? At 62, he's more flexible, has more balance, and deals with fewer pains than he did two years ago! In this episode, Brian shares… His single biggest motivation secret that keeps him active and healthy How to overcome a fitness plateau without giving up Why men benefit more from Man Flow Yoga than any other type of yoga program And more! Other highlights from this show include: The biggest problem men encounter when they follow along to yoga workouts on YouTube that can actually hurt their flexibility (3:43) How turning 60 causes your flexibility and balance to slip (even if you're fit and active) (4:51) Why do men get more benefit from Man Flow Yoga than any other type of yoga? (11:06) The "Activities of Daily Life" motivator for exercising when you're not energized or in the mood (11:50) How to jump from running 4 to 5 miles up to 9 miles—without gradually building up or experiencing any kind of physical setback (17:03) Why working out in a group instead of by yourself helps you reach your fitness goals faster (and how to find a workout group) (23:46) The insidious "Fixed Daze Phase" in fitness that can sabotage your progress, undermine your motivation, and even convince you to give up (24:38) How to burn more fat even when you're sedentary (30:06) Listen now! Quotes from this episode's guest: (2:54) "A work colleague had always suggested that I do yoga, and she used to go to open classes. I was always very conscious about the fact that the majority of classes are women, and although I work with women constantly—I'm basically the only man where I work—so I'm used to that. But I just didn't feel comfortable going to a class full of women." (3:46) "I just started going onto YouTube to look at yoga to see what classes were available and did a couple. And there it was the side of yoga that I've never been that bothered about: the spiritual side and everything else. And really, also not explaining stuff, to tell you the truth. And also they're being over-over-flexible, and you just think, 'Whoa, that's way beyond what I can ever achieve.'" (5:11) "I would call myself fairly fit by running and hiking regularly and doing different activities. But my yoga journey was more about my flexibility. My flexibility was really deteriorating and what I could once do, I couldn't anymore. And my balance was deteriorating too." (11:06) "I surprised myself how much I was enjoying the benefits of Man Flow Yoga. And I do think it's down to the way you explain things and go through things. You really go through which parts of the body you're meant to feel at that point and be tensing up or whatever. I just think the other ones I'd looked at really weren't explained very well—about how you're meant to be feeling or what you're meant to be doing." (12:10) "One of my biggest motivations is that I want to feel as fit as I can for as long as I can, you know, and enjoy life and be able to do things and be active for as long as I can. I see, because I work in healthcare, a lot of people who are a similar age to me who just can't do a lot of activities of daily life. And I didn't want that to happen to me." (16:10) "I used to hate the forward folds, absolutely detest forward folds. And now, yeah, I'm okay with them. They're not my favorite, but I'm okay with them now." (17:23) "I could go from just doing 4 to 5 miles up to 9 miles without increasing gradually. I just went from 4 to 5 miles to 9 without a problem." Related Article: Member Highlight: Joe, Rhode Island 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://

If you're active in the Man Flow Yoga Facebook Group, then there's a good chance you know today's guest, Joe. Joe is one of the most motivating and inspiring people to other Man Flow Yoga Members—he even inspires me at times. But the truth is that Joe wasn't always jacked and healthy. In fact, after his first daughter was born, Joe didn't exercise for 15 to 20 years! One day just four years ago, Joe didn't like how he looked, how he felt, or the example of aging he was setting for his daughters. And so, he stumbled into a gym for the first time in decades. Shortly after, COVID closed the world down—but Joe didn't use this as an excuse to give up. Instead, he started doing yoga and went on to become one of the best examples for how men over 50 can use yoga to become jacked and healthy. If you need a dose of inspiration, a new mindset tweak, or just want to see what's possible when you dedicate yourself to yoga, tune into this episode. Joe reveals a bunch of helpful tricks and secrets like: How to get back into fitness even if it's been 20 years since your last workout Why you don't need to rely on willpower to workout when you build this first How to use your children to become healthier when you're in your 50s than you've been in your 30s or 40s And more! Other highlights from this show include: How being chained to your desk for work erodes your flexibility faster than almost anything else (2:45) How Joe avoided medications for his intense, radiating neck pain after his doctor suggested it (3:53) A father's motivation secret for becoming jacked and healthy for your family (4:53) Why it's easier and more enjoyable to stick with yoga than any other style of exercise (especially if you're over 50) (10:34) How Joe got back into fitness after a 15-20 year hiatus to raise his kids (11:56) Why yoga and strength training have the perfect, symbiotic relationship (even if most men think yoga's too feminine) (19:13) How making one tiny tweak to your workout regimen can restore your declining motivational tank (26:35) Listen now! Quotes from this episode's guest: (4:13) As I was turning 50, I was just kind of unhappy. I didn't like the way I looked. I didn't like the way that I felt. And I knew I needed to make a course correction. (5:57) My daughters are just amazing to me. And as their father, who had been a role model for them their whole life, I sat there thinking, "I need to do better for them. I need to show them a good example of aging with you know fitness and health in mind." (6:22) At some point in our lives, we're all going to have to rely on others to help us. (10:34) The best thing about it is, and you allude to this sometimes, is that with yoga it's really kind of easy to see progress. If you are dedicated to it, you'll see the difference. And I saw it fairly quickly. And so it sort of became self -fulfilling: The more I did it, the more I wanted to do more. (11:04) I mentioned earlier that I couldn't even get my hands past my knees, you know, and I think around the two month mark, I was able to get my hands back to the floor. (19:15) The combination of yoga and lifting has really sustained me a lot. They're very symbiotic: The flexibility and mobility has helped me build strength and vice versa. (29:15) The Man Flow Yoga community is just incredible. I mean, I belong to a couple of other groups online as well. And there's definitely something special and unique about the Man Flow Yoga group. I've never seen anything where people are more supportive than that than that group (33:21) Just do it and build the habit. Then, it all falls in place. Follow Joe on Instagram at @yoga.joe.ri Related Article: Member Highlight: Joe, Rhode Island Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Today's guest, Barry, is a recently-retired pharmacist who has learned first-hand from his extensive experience in the healthcare industry just how important movement and strength are for preventing serious chronic diseases. Barry saw how diabetes, heart disease, strokes, and even arthritis wrecked people's lives and caused all sorts of life-threatening complications. And he also realized that simple advice that most people overlook, like moving and strengthening your body, are the best antidotes to these life-crushing problems. If you have a desire to avoid being reliant on medications long-term to maintain your health, perhaps nothing is more important than figuring out how to remain active and build strength—especially as you age. That's what Barry and I discuss in today's episode, including… Why exercise alone can stave off chronic diseases and pain How starting small lets you build momentum so you barely recognize yourself by this time next year A few simple steps to actually get off medications so you're not reliant on them And more! Other highlights from this show include: Is yoga the best way to clear up plantar fasciitis? A pharmacist with personal experience weighs in at (1:01) What to do after your physical therapy exercises become so dull you can't do them anymore (4:36) How sitting too much after turning 50 unleashes random aches & pains on your legs and lower back (8:29) 3 simple ways to shed 20 pounds of fat in a few months (without working out 2 hours per day or starving yourself) (10:53) How to find ironclad motivation to exercise—even in retirement where many guys take their foot off the gas (26:17) The Pharmacist's secret for preventing diabetes, heart disease, and chronic pain that most people overlook (29:37) Listen now! Quotes from this episode's guest: (1:09) I previously had plantar fasciitis, and was able to clear that up largely through yoga. (4:36) And to be honest, I much preferred doing the yoga routines because physiotherapy exercises tend to be kind of dull and boring. (8:35) The leg pain was mostly, if I was sitting for a period of time, my right leg in particular would start to ache. And as I started doing more Man Flow Yoga, it became less and less noticeable. And I rarely have an issue with it now. (12:14) Any little extra step that I have to do to exercise is a big obstacle, I find. So if I have to leave the house, it makes it harder. If I have to drive somewhere to work out, it makes it harder. But if I can just go down into our basement and work out in our little gym area, then that's really easy. (29:51) There's a lot that you can do by remaining active and trying to strengthen your body that will help to prevent diabetes, heart disease, and chronic pain that I think people overlook Related Article: How Man Flow Yoga Helped Barry Eliminate His Back & Hip Pain Entirely (Member Highlight: Barry P.) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

About 12 years ago, today's guest, Chad, pulled his back out like never before. He was bedridden for four days. He couldn't walk properly for weeks. And when he went to his doctor, his doctor told him: He had the back of an 80-year-old man at only 42! In fact, his L4 & L5 vertebrae were deteriorating so much that they were starting to fuse together. His doctor immediately recommended back surgery. But Chad knew that one back surgery can quickly turn into several back surgeries. Rarely do you get just one back surgery. Determined to avoid surgery, Chad started to focus on specific exercises that could improve his back like in-person yoga classes, physical therapy, and watching random YouTube videos. But no matter what he tried, he just couldn't stay consistent. He did enough to avoid surgery, but he was still terrified that one wrong move could confine him back to his bed. Whether you're also looking to avoid back surgery or you struggle with consistency, Chad might be able to help… Here's what he covers in today's show: The 2 best exercises to prevent back surgery How to stop feeling guilty when you miss a workout The neglected way to improve your mental health And more! Other highlights from this show include: How to avoid back surgery after your doctor tells you that you have an 80-year-old back in your 40s (2:00) The simplest (and often overlooked) way to prevent overwhelm, stress, and frustration when working out (4:01) The "10-Minute Unwind" trick that makes it easier to get out of bed in the morning (even if you have excruciating back pain) (7:53) The counterintuitive reason having a schedule stops you from feeling guilty after missing a workout (12:18) Here's what your poor mental health is trying to tell you… (15:25) 2 mental exercises to try after falling off the wagon that helps you get back on faster (24:02) How to better take care of yourself and your wellness—especically if you typically fit into the caregiver & fixer archetype (36:59) Listen now! Quotes from this episode's guest: (1:58) I had the back, as a doctor said, of an 80-year-old at the age of 42. (2:29) We all know people who have had back surgery—and you don't just do one back surgery, you do multiple back surgeries. (6:04) I didn't have a plan. It was quite frustrating actually because I would do it. Then I would fall off the wagon, punish myself for falling off the wagon then try to get back on the wagon, feel good for a while. And then fall off again. (7:58) Every night before I go to bed I do the 10-minute unwind because I know it's much easier to get out of bed in the morning because it just gives my back that relief. (12:16) I never made a schedule, and so I always felt guilty when I didn't work out. (15:30) There's a very direct correlation to your physical activity and your mental health. Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Lee H., a 56-year-old wildlife photographer, hasn't always been a bastion of health. After a shocking divorce, Lee ballooned up to almost 300 pounds even though he only stands 5'7" tall! To make matters worse… Not only does Lee's career make him put his body into bizarre positions—sometmes for hours at a time—but Lee also suffers from multiple familial lipoma syndrome: A rare, genetic skin condition that causes him to have 200-300 tumors on his body at any given time. And you know what? Thanks to Man Flow Yoga, Lee lost 50+ pounds, extended his photography career, and used it as a starting point for dialing in his diet. Today, Lee's happier, healthier, and more energetic in his mid-50s than he ever was in his 30s or 40s. And he has a ton of wisdom to help you live your healthiest life too, including… How to better prioritize your life to make fitness a breeze How to bounce back after falling off your fitness journey Why yoga will make a bigger impact in your overall life than any other form of exercise (even if you laugh at the idea of yoga today) And more! Highlights from this episode include: Why yoga is one of the best ways to fight against multiple familial lipoma syndrome (5:10) How to go from a complete, inflexible beginner to being able to do several yoga poses by just following a few Man Flow Yoga programs (8:19) The weird way yoga makes you a better husband, lover, and father (9:09) How to make radical lifestyle changes and unlock the healthiest version of yourself regardless of your age with the simple "consequences over comfort" mindset tweak (16:31) How Lee lost 50 pounds in 3 months by mixing Man Flow Yoga with keto (28:15) The "Lion Lifestyle" secret Lee uses to become healthier and more flexible in his 50s than most men ever achieve (34:06) 2 forgotten ways anyone can do to instantly melt stress from your shoulders (43:36) Listen now! Quotes from this episode's guest: (5:16) I got to a point where because of my weight, because of my tumors that I'm almost always in constant pain from a tumor somewhere. Man Flow Yoga prevents me from being wheelchair-ridden. (6:14) When you look at most yoga pictures, it's thin young women in poses that would break my bones. And to be honest, four or five years ago, if you'd brought up yoga to me, I would have made fun of it. (8:10) If I knew about Man Flow Yoga as a teenager, I probably would have won state as a wrestler. I would have been a much better running back. I would have been a much better husband. I'd have been a much better father. I'd have been a much better lover. (11:40) I may not be your typical guy doing yoga, but the reality is, Man Flow Yoga is for every guy out there. Related Article: Man Flow Yoga Made Lee, A Wildlife and Landscape Photographer, More Flexible At 54 Than He's Ever Been (Member Highlight: Lee H.) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

BMP-Ep107: Why Implementing Change Slowly Unlocks Superior Results (Steve T.) While Steve has been a long-time hiker, he never really thought about exercise until he reached his mid-50s and noticed his body was starting to break down. Steve spent his career working a typical desk job where he hunched over a computer. And this caused immense knee and shoulder pain. Since he wanted to continue to hike as he aged, Steve knew he needed to do some form of exercise to keep his body free from pain. He thought yoga could keep his body in "hiking shape," but the one hot yoga class he attended made him feel uncomfortable. Not only was the class hot, but he was the only guy in the class too. That's when he searched for "yoga for men," and became a Man Flow Yoga Member. This happened six years ago. While Steve still does yoga today, he went through a complete transformation that makes him feel better today, in his 60s, than perhaps he's ever felt. What's Steve's secret? Focusing on the journey. Taking his health one manageable baby step at a time. And refusing to beat himself up if he misses a day or two. Steve's chock-full of helpful mindsets, strategies, and tips that can help any man kickstart his fitness journey, including… The biggest mistake men make which sabotages their fitness journey The very first step to take to kickstart your fitness journey How to continue adding and tweaking your regimen to grow healthier as you age And more! Highlights from this episode include: Why strength-training becomes more important as you get older (3:03) How Steve can bend over and squat without knee pain today—when his knee pain tormented him for several years (8:25) The "smidge better" secret for exercising so consistently you no longer need willpower or motivation (12:26) How to radically improve your body composition (even if you don't lose a single pound on the scale) (17:01) Why implementing change slowly leads to better long-term health outcomes than forcing yourself to do everything at once (22:29) 6 benefits of strength training—and how you can start without pumping iron like Arnold Schwarzenegger (27:41) 3 health perspectives to focus on that will make you healthier, happier, and more fit by this time next year (36:06) Listen now! Quotes from this episode's guest: (2:38) The first thing I did was I started to incorporate walking and hiking. And that was a game changer because it got me started on my fitness journey. (3:21) Strength training is important, especially as we get older. (4:32) I didn't know that yoga for men was a thing, I just knew that going to a hot yoga class with all women was just not what I was looking for. (12:32) My motivation for being consistent was that every day I felt a smidge bit better. (16:28) Motion is lotion. (22:57) Don't get bogged down in all the minutiae of detail with these programs. Implement change slowly. Take it as a journey, and don't force yourself to do this all at one time. (32:57) My trainer told me, "Your training that you've had with yoga has enabled you to incorporate the proper positions when you're doing your strength and resistance." Related Article: How Man Flow Yoga Helped Steve Hike Longer – Without Getting Sore or Winded (Member Highlight: Steve T.) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Today's guest, firefighter Bob M., routinely puts his body in precarious positions—crawling positions, in positions where his hands are above his head, and flexing his legs into bizarre positions—to save lives. Literally. Yet, despite being a firefighter, he's never had an injury on the job. In fact, he's kept his injury-free streak alive for the past five years thanks to Man Flow Yoga. Best part? While his lack of injuries is great, the bizarre positions he puts his body into caused immense lower back and shoulder pain. But after doing yoga consistently for only 6 weeks, Bob freed himself of pain! In this episode, Bob shares his best advice for men trying to become healthier and more fit, including… Why men in their 30s and early 40s should start focusing on longevity now The 2 simple (and free) things any guy can do to instantly become healthier How Man Flow Yoga made him a better firefighter And more! Other highlights from this episode include: 2 of the most important longevity traits to cultivate (4:51) Why one firefighter thinks Man Flow Yoga is the most value-packed online fitness program available today (5:40) The single biggest culprit of lower back pain that most guys overlook (7:36) How to eliminate your pain completely—in as little as 6 weeks (even if you've dislocated your shoulder or have had lower back pain for most of your adult life) (8:49) Why Bob hasn't missed a firefighting shift since joining Man Flow Yoga (15:05) How to reprogram your mitochondria so your body uses more oxygen (and why pushing yourself as hard as you can when exercising prevents this) (17:05) The weird "breathing into your muscles" yoga trick that makes you a better parent (20:30) Why things that don't seem "manly" often help men the most (34:48) Listen now! Quotes from this episode's guest: (5:18) I wanted the benefits from yoga without the "Ohm." (4:44) We've all purchased online programs… but since day one, Man Flow Yoga over-over-over delivered on content that improves you. (8:19) The poses that suck the most are probably the ones you need the most. (14:20) As a firefighter, I made a smart choice to join Man Flow Yoga a few years ago—and I haven't had, knock on wood, any major orthopedic injury since. (39:11) When you sit still, you die. Related Article: Fireman Uses Man Flow Yoga To Enhance His Firefighting Abilities (Member Highlight: Bob M.) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

For the past 17 years, today's guest, Kyle R., has been committed to distance running. But this came with a steep toll to his joints: Shin splints, aching knees, and compromised ankle mobility threatened Kyle's running life. Kyle didn't want to give up running, but his body was betraying him. Until he started doing yoga more often. Not only did yoga extend his running life, but it's also made significant improvements to his mental and overall health. In this episode, Kyle shares… - How to balance yoga with other workouts - Why "remembering the breath" can instantly lower your stress levels - And simple language tweaks that help you stay consistent and committed Other highlights from this episode include: Why yoga is the best way to prevent wear and tear injuries from running too much (2:44) The "workout in your inbox" accountability trick Kyle uses to stay consistent (7:33) Kyle's favorite "fringe benefit" of yoga that he never imagined would happen (9:37) How incorporating yoga into your running or strength training routine helps it "stick" better (42:03) - The "Off Days" secret for using yoga as a catalyst for more impressive fitness results (12:17) The weird way drinking a protein shake in the morning can cut your coffee consumption in half (19:51) How to stay consistent even when life massively disrupts your schedule (20:28) The dark side of having a workout buddy that most men don't realize (24:18) How to fit more movement into your workday (without rolling out your mat or driving to the gym) (36:07) Listen now! Quotes from this episode's guest: (7:51) At the risk of sounding like I'm plugging Man Flow Yoga, I love the accountability emails. That for me is so helpful because if you have a workout in your inbox, then it's kind of like an agreement to myself that I've got something scheduled. (10:32) A huge fringe benefit of yoga is how it can improve your mental wellness. (20:45) There are gonna be setbacks and you're not always gonna be able to maintain a schedule like you want, but as long as you are doing something, you'll be fine. (25:11) You can't really rely on anyone else but yourself to get your fitness done. (39:02) Yoga helps me when things get stressful: I always go back to remembering the breath. Related Articles: How Kyle Uses Man Flow Yoga to Improve Running, Speed Up Recovery, & Stay Injury-Free (Member Highlight: Kyle R.) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Before discovering Man Flow Yoga, Richard B. (today's Better Man Podcast guest) developed intense hip pain from his job. His pain was so strong that he actually thought he developed a kidney stone! As he started doing physical therapy for his pain, he was reminded of how similar physical therapy and yoga are. Unlike most Man Flow Yoga Members, yoga played a large role in Richard's fitness regimen for most of his life. While he preferred doing yoga in a yoga studio with others, he quickly changed his tune after his first Man Flow Yoga session. Why? Well, the muscle activation aspect of Man Flow Yoga taught him more about his body and yoga than he ever experienced in a studio class before! Not only did this help him eliminate his pain, but he also started growing stronger after each session too. This snowballed into a complete transformation towards health: After adding Man Flow Yoga into the mix, Richard felt confident to tackle his weight with nutrition and to try lifting weights for the first time in his life. Five years later, Richard is still doing yoga, strength training, and following a nutrition plan that makes him feel better as he ages instead of worse. In fact, despite being 73 years old, he routinely feels like he's in his 40s or 50s. In this episode, Richard shares some of his best secrets and strategies that make him feel years younger than most guys his age, including… How to step onto your yoga mat (even when you don't want to) Why noticing subtle improvements keeps your motivational tank full Richard's top 3 tips for men who want to become healthier Some highlights from this episode include: Why muscle activation yoga (instead of passive stretching yoga) yields better long-term strength, flexibility, and mobility results (3:59) Why the "Man Flow Yoga way" of yoga is more effective at eliminating pain and building strength than the "yoga studio way" (6:53) The "closer to the ground" nutrition tip responsible for Richard dropping 29 pounds before his daughter's wedding (15:14) How to feel at least 10 to 20 years younger (Richard is 73, but feels like he's in his 40s!) (16:45) Why deadlines are the single most effective tactic for achieving your goals (17:25) The insidious way something as innocent as white bread makes Richard's heart rate skyrocket (and how to better "spot" foods that compromise your health) (19:41) The "Peanut Butter & Jelly" secret for combining yoga and strength training to unlock impressive fitness benefits in a fraction of the time (23:18) Richard's top 3 best tips for men who want to become healthier (43:10) Listen now!Quotes from this episode's guest: (4:32) [Man Flow Yoga] is not your father's yoga. (4:55) Muscle activation is the only way to go [in yoga]. (6:53) I would do it the studio way, then I would do it the Man Flow Yoga way, and I would better understand what I'm doing. I would know what muscles I'm supposed to be activating. [A]nd I would feel better. (8:05) I could be having a bad day, I could be having a bad week, a bad month and I can jump into a routine and I always always always feel better afterwards. (17:05) [Man Flow Yoga and eating right] just made me feel so much better than I thought I would ever feel at my age. (24:18) I realized lifting helps me with yoga, and yoga helps me with lifting. They work so closely together. (29:44) [The Man Flow Yoga] community is phenomenal. This community would be worth the price of membership alone. (37:36) You have to be willing to push yourself and do it when you don't want to do it. You have to know that on the other side of that routine or that gym time, whatever, that there's going to be a payoff. Related Articles: Man Flow Yoga Helps Anthony Go From Wearing An XXL To A Medium (Member Highlight: Anthony O.) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

During covid, Anthony, today's Better Man Podcast guest, was furloughed from his job and spent his days doing nothing other than playing video games. But then, his Husky was more excited than most days, and this kickstarted a chain reaction in Anthony's mind: His dog was going crazy because he lacked exercise. And so was Anthony. Despite never having a formal fitness regimen, Anthony started walking. Then he found Man Flow Yoga. To date, he's lost 75 pounds and actually looks forward to his next workout. How did he do it? And how can you go on a similar fitness journey? Anthony reveals some of his best strategies for kickstarting your fitness journey (even if you've never worked out before) in today's show. In this episode, you'll discover: Why small steps lead to a infinitely better (and healthier) future you The trick for harnessing negative self-talk in a productive way How your fitness journey impacts and inspires your loved ones And more, including… Anthony lost 75 pounds of fat thanks to Man Flow Yoga—here's how… (0:29) Haven't worked out in years or decades? Anthony reveals why it's not as hard as it seems to start working out (4:53) The "Baby Steps" method for getting back into fitness without overwhelming yourself and burning out (6:22) How to get to a point where you actually look forward to your next workout (9:44) How to transform negative self-talk into pure motivation (13:16) The "Healthy Substitution" secret for fixing your nutrition without counting every calorie or starving yourself (18:42) This is the single most underrated "hack" for becoming slimmer, stronger, and healthier (27:43) Anthony's wife proves how much your loved ones will appreciate you starting your fitness journey (35:04) Listen now! Quotes from this episode's guest: (3:24) I don't have a conscious memory as an adult being under 200 lbs. (2:53) I started with yoga, it was something that I really enjoyed and I dove right into it. Then it was kind of just a snowball from there because I figured out that I actually like exercising, which who knew? (14:48) You can sit there and tell yourself negative things all the time, but that's not necessarily productive. (28:53) I think [community is] a very, very underrated tool. And so, so important. Especially for me, again, where I had no formal fitness background, I didn't do any sports in high school. My siblings didn't do sports in high school. My parents didn't have any exercise regimen. I didn't have the people around me to kind of show me how that worked. And then joining, for example, your Facebook group, The Man Flow Yoga community, it really helped to see, "Oh, I'm not the only person that's struggling with this." Or, "Oh, I'm not the only person that has this problem." (41:45) If you wouldn't say it to someone else, why would you say it to yourself? Related Articles: Man Flow Yoga Helps Anthony Go From Wearing An XXL To A Medium (Member Highlight: Anthony O.) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Adam's dad died when he was only 49 years old. But when Adam turned 50, instead of using his father's passing to inspire him, it almost made him give up on life. After celebrating his 50th birthday, Adam sank into a hole of despair. He ate too much, drank too often, and his marriage was on the verge of collapse—especially because E.D. issues kept showing up for him in the bedroom. Adam wasn't happy with his life, his fitness, or in his marriage. But then he made a realization: He didn't have to spend the rest of his life miserable and lonely. That's how he discovered the Sexual Wellness playlist on the Man Flow Yoga YouTube channel. After 30 days of following "yoga for E.D." workouts, he performed spontaneously with his wife—and the rest is history! Today, Adam works out six times a week, has lost 70+ pounds, and has never had a better relationship with his wife. In this episode, you'll discover: How to get started with a new fitness routine (even if you haven't worked out in years) Why it's possible to be healthier and happier in your 50s than you were in your 30s Can E.D. be a gift disguised as a curse? And more, including… The sneaky way outliving his father caused Adam's health to fall off the rails (0:37) 3 devastating consequences men must face after turning 50—and how Man Flow Yoga can help you prevent them (2:15) Why having a program to follow is the single best strategy for finally working out consistently (3:10) How Robert Downey Jr's "Back Nine Theory" can make you healthier in your 50s, 60s, and 70s than you ever were in your 20s, 30s, and 40s (4:13) How Adam lost 70 pounds since February 2023 (7:06) Having E.D. problems when your partner wants to get busy? Here's how to eliminate it almost entirely in just 30 days (10:39) The "Luke Skywalker" secret that prevents beginners from getting discouraged when tackling new goals (17:34) How to become comfortable with taking your shirt off on the beach (even if it's been 20+ years like it has for Adam) (28:00) Listen now! Quotes from this episode's guest: (1:57) spent my 40s trying to be 30 again: I would work out in bursts. It was super intense and I would get myself hurt. And then I'd have to take weeks off being injured and I would sit around, feel sorry for myself and eat and drink too much. (2:55) But I really enjoyed the playlists. They were organized real well, like for your knees, for your back, for your sexual health, all those things that guys over 50 need. And I certainly needed help with all three of those. (5:30) That's what I realized. I've only got nine holes left. There's no more time to goof around. I want to be different. So I started really focusing on my fitness and my health. And Man Flow Yoga definitely was a part of that. (13:21) I'll be honest, this is the dumbest thing anybody's ever said, but I didn't even know men had a pelvic floor until you were like, "Breathe into your pelvic floor." I never paid attention to my pelvic floor. Now I can control it. (21:15) I still eat ice cream, I still have fries, just not all the time anymore. That was really the big thing. (23:00) I've lived in Florida for 22 years now, and last year was the first year I felt comfortable enough taking my shirt off at the beach. And that's huge for me, huge. /// We have a pool in our house. I used to swim in it with a T -shirt because even in my own house, I wasn't comfortable taking my shirt off. Now, I find any excuse to take my shirt off. (36:37) Start now. Don't wait. And everything you do is better than doing nothing. So if all you've got time for is a 10 minute walk, it beats sitting on the couch. Get up and do something.

After taking a summer hiatus, the Better Man Podcast returns—with a brand-new format. This season looks at real-life examples from men of various ages. These conversations focus on understanding the fitness journeys of men of all ages as we age. We'll discuss their "Oh Shit" moment when they realized they needed to make a change, what helped them get started after their "Oh Shit" moment, and what keeps them going after the initial motivation "high" wears off. In this first episode back, I reveal what you can expect from this season of the Better Man Podcast, why I decided to tweak the format, and how you can get the most benefit from the personal stories you hear. In this episode, you'll discover: The 13 most important health and fitness lessons I've learned from Members (and how to apply these lessons to your journey) The biggest "self-talk" change you must make as your fitness journey matures How to start—and stay consistent with—your fitness journey What the most successful Man Flow Yoga Members have in common And more, including… Why a "quick fix" mentality keeps your fitness goals out of reach (3:29) The weird reason it's easier to workout in the morning (even if you're not a morning person (5:03) How to stick with your plan to achieve your fitness goals when life gets difficult (8:21) The simple "consequences v. benefits" mindset tweak that surges you with motivation (9:42) Why following a workout program eliminates the shame and guilt you feel on rest days (13:15) The "Substitution Secret" for crushing both your short-term and long-term health goals (instead of having them face off against each other) (15:21) Listen now! Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

A shocking number of podcasts don't last 10 episodes. But the Better Man Podcast—which has been extremely valuable for my personal growth as well as our listeners—finally reached an important milestone: The 100th episode! So, in this special episode, I'm sharing the 10 most important lessons I've learned from recording 100 episodes of this podcast. And these are lessons that I know will help you in your self-development too. In this episode, you'll discover: 10 most important lessons I've learned from 100 episodes of the Better Man Podcast What's coming up next for the Better Man Podcast? How you can influence the topics discussed on this podcast in season 5 And more, including… Why sharing your struggles is probably the most rewarding "exercise" you can do—for yourself and for others (3:05) How men like you can help masculinity advance past its "adolescent stage" (and why this creates a better future for everyone) (5:58) Why your lowest lows often set the stage for your highest highs (even if it feels like the exact opposite right now) (8:15) The #1 threat men face today that can sabotage your family, drain your fulfillment of life, and erode your happiness (10:51) How exercise is one of the most undervalued aspects to your overall wellbeing (12:41) Why are men so lonely? And how you can change this in both your life and the lives of your close friends (13:17) Can't stay cool, calm, and collected during stressful times? Here's the one habit that creates the most noticeable difference (14:24) Listen now! Resources mentioned on this episode: 1. Man Flow Yoga Engage Beta 2.0: Want to get a sneak peek at what I'm planning for Man Flow Yoga Engage Beta 2.0? Tune in at (19:10) to learn more… (It's going to be wildly different from Beta 1.0) Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

A topic that gets mentioned on every episode of the Better Man Podcast is simple: How you can become a better man. But until today, we've never had the ability to really pull back the analytics and examine the cold, hard data. That's why I invited Ben Wigert and Mike Ritz from Gallup. For the past 89 years, Gallup has found analytical insights and trends about how to become happier, what makes someone more fulfilled, and how you can become more content with your life (despite the various struggles we all battle). And today, Ben and Mike share some of Gallup's findings with you, so you can use their data-backed insights to improve your life and become a better man. In this episode, we discuss: The 4 types of people and how they solve burnout in wildly different ways The 5 areas of wellbeing backed by 80+ years of research from Gallup How understanding Gallup's "Composite Happiness Metric" shows you how to enhance your happiness in a proven way And so many more actionable insights, based on 80+ years of data and research, that will help you become a better man, including… Why global happiness tends to decline with age (and how to best protect your happiness as you grow wiser) (7:40) According to Gallup, about 15% of people experience loneliness on a daily basis—here's three things you can do to prevent it (10:50) The single biggest correlate factor in Gallup's "Composite Happiness Metric" (12:52) How to determine the most effective way to reduce your burnout—and why this varies from person to person (24:43) Here's proof that your physical health, mental health, and career are inextricably connected (31:03) Are men more likely to experience burnout than women? Here are 4 reasons why they are… (38:24) The "4 C's" remote workers need to be more intentional about to protect their career, happiness, and overall fulfillment in life (54:23) How talking to 10 strangers a day can wildly boost your happiness and prevent negative emotions from consuming your psyche (1:00:34) Why a fear of uncertainty is the #1 most stressful emotion you can feel (1:03:44) The "PAB" secret which is the only proven way to experience contentment (1:17:44) The 5 elements of wellbeing—and why balancing all 5 is often overlooked despite being the best way to achieve wellbeing (1:19:25) How proactively managing your wellbeing earlier in life reduces your risk of depression, dementia, and substance abuse later in life (1:34:24) Listen now! Resources mentioned on this episode: 1. CliftonStrengths Assessment: If you'd like to learn more about your unique strengths and how they influence how you experience (and overcome) burnout, you can order a CliftonStrengths Assessment here: https://www.gallup.com/cliftonstrengths/en/253868/popular-cliftonstrengths-assessment-products.aspx Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Here's a harsh truth: Getting old sucks. But it's a reality you can't ignore or escape from. It's easier to get hurt. You feel more sore more often. Little aches and pain become more pronounced and harder to ignore. Your energy and motivation declines. But worst of all: You can't workout like you used to when you were younger (unless you want to injure yourself). That's the bad news. The good news? In today's show, I reveal my top 5 tips for staying fit and injury-free as you get older. Here's a taste of what I cover in this episode: Why you must change your approach to exercise once you hit 40 The biggest mistakes men make as they age which increases their risk of injury Why incorporating more low-intensity exercises into your schedule - like walking your dog around the block - can prevent injuries And more to help you stay fit, healthy, and injury-free as you age, including… Why you need to do specific warm-up exercises as you get older (and why lighter weight reps don't count) (3:05) Can't do squats without paralyzing knee pain? Here's how to eliminate your knee pain while squatting (even if you're over 50) (3:57) Is soreness a sign you should skip your workout? Here's the truth… (4:43) 3 things your warm-up routine must have to best prevent injuries and maximize gains (8:54) Why strength training becomes more important as you age (even if "conventional wisdom" says the opposite) (13:56) How to get a good, fulfilling workout even if you don't break a sweat or breathe heavy (20:02) Listen now! Resources mentioned on this episode: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

There is a certain epidemic that's strangling men's mental and emotional health. But since it's sneakier for men than it is for women, many mental health clinicians don't even know how to spot the signs. I'm referring to depression, isolation, and a lack of connection with other men. Men are lonelier than perhaps ever before. But we experience depressive symptoms in a more subtle way than women—and this further exacerbates our mental health. That's why I invited one of the most knowledgeable people on the planet about this topic onto today's episode in Pierre Azzam. Pierre is a physician and professional coach with over a decade of experience in neuroscience and mental health—including battling lifelong depression himself. Through his clinical work, Pierre recognized that the mental health industry as a whole is terribly unaware of men's mental health problems. Since then, he's founded Braver Man (and then Braver Collective) to address these issues men face in an effective manner. In today's episode, Pierre and I discuss… Why depressive symptoms show up differently for men than women How postpartum depression also affects new fathers The exact amount of time it takes to rewire your brain and free yourself from depression The 3 biggest threats men face to their overall mental and emotional wellbeing And more, including… Does your fear stop you from doing things that would enhance your life? Here's what Pierre recommends to conquer this fear (6:10) How to feel more comfortable with being vulnerable and acknowledging your emotions (even if you got bullied for this as a child) (13:48) Why the postpartum period can cause intense mental health risks for not only mothers, but fathers too (22:56) The major hormonal changes men go through after becoming fathers—that almost no new father realizes (25:43) How judging yourself morphs into toxic shame that causes more angry outbursts with your loved ones (31:13) Why the most common depressive symptoms for men are commonly missed (even by mental health clinicians) (31:58) This book reveals all the various ways men cover up their depression (37:04) Why practicing gratitude when you notice depressive symptoms is a massive step forward (even if it doesn't feel huge in the moment) (51:13) The exact amount of time it takes to rewire your brain's neuroplasticity to free yourself from depression (56:36) Why shared experience between other men can save your mental health (and even your life) (1:05:22) The 3 biggest threats almost all men face to their overall mental and emotional wellbeing (1:12:42) Listen now! Resources mentioned on this episode: 1. Braver Man Coaching & Braver Man Collective: If you're interested in working with Pierre in one-on-one coaching or a greater collective of other men, you can learn more about each on his site here: https://www.bravermancoaching.com/ 2. Follow Pierre on Instagram: The best way to keep up-to-date with how Pierre's improving men's mental health is by following him on Instagram here: @braver.man Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

BMP-Ep096: Strategies & Tips For Your At-Home Yoga Practice While an at-home yoga practice has many benefits—such as requiring no commuting, being able to do it whenever and wherever you want, and choosing a yoga routine that best suits your goals of the day—there are a few drawbacks too: You might set unrealistic expectations for your practice. Missing a workout can fill you with guilt. Or your focus might shift out of yoga and into something else, like weight training or running. That's why I'm sharing a few of my favorite strategies to get the most out of your at-home yoga practice in today's episode. In this episode, I'm revealing: How to get the most out of your at-home yoga practice (even if you miss a day) Why you don't need to follow full workouts to benefit from yoga Simple ways to introduce more movement into your daily routine And more, including… The "fitness has seasons" secret that alleviates your guilt when you miss a yoga workout (or two) (1:45) How practicing yoga for only two minutes per day can still help you build strength, increase flexibility, and improve mobility (3:32) This new Man Flow Yoga program is the perfect way to start your day (and prepare your body for a more intense workout later) (5:16) How to incorporate more yoga poses and stretches naturally throughout your day (without following a full workout) (6:21) Why you don't need to feel excited to do your yoga workout when you do THIS (8:31) Listen now! Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Everyone wants to be happier, have fewer worries, and feel more excited about life. But often, we sow the seeds to our mental health destruction without even realizing it. This makes happiness impossible and fleeting. But it doesn't have to be that way. 24 years ago, today's guest, Dain Heer (CEO of Access Consciousness), gave himself six months to change his life, or he was going to commit suicide. Within a couple of weeks, he stumbled onto an unusual—and immediate—way to become happier that always worked in the trenches of life. And for the last 24 years, Dain has been absolutely brimming with happiness, lightness, and ease thanks to this bizarre method. In today's show, Dain shares: How to have less negative self-talk in your life How to stop judging yourself and other people And perhaps most important, how to just be happy If you feel like something's missing in your life, this episode might be the fix you've been looking for. Some of the other highlights include: A practical tip for becoming happier right now (that also works in the trenches of life) (4:15) How judging people in your life, even positive judgements, can start planting the seeds of depression (9:37) The subtle "Gift" mindset shift that instantly makes you feel a bit lighter (16:53) How Dain walked into an "Access Bar" session angry, depressed, and suicidal — and walked out with a supreme sense of gratitude for life in just 75 minutes (19:14) Here's proof that "Access Bars" can decrease stress, anxiety, depression by 87% (Best part? It only takes one session) (20:29) As many as 98% of your thoughts, feelings, and emotions aren't sourced by you. Here's how to stop letting them ruin your day (21:44) How to live 95% of your day-to-day life in "Flow State" like Dain does (27:51) Why awareness consistently and predictably moves you away from heaviness and towards lightness (41:40) How to use "The Clearing Statement" to wake up happy every single day (1:05:00) Listen now! Resources mentioned on this episode: 1. The Clearing Statement: If you'd like more of a deep dive into The Clearing Statement, how it works, and why it's so effective, go here: http://TheClearingStatement.com 2. Access Dain's Trainings and Tools: If you'd like to buy some of Dain's trainings and tools to become happier, you can find the full list of them here: https://shop.drdainheer.com/ 3. Get Waking Up Miraculously for free: Waking Up Miraculously is a free tool Dain created for you. Grab it here: https://dr-dain-heer.mykajabi.com/offers/vbwox67j/checkout 4. Learn more about Access Bars: Access Bars are the most relaxing, de-stressing, well-being technique you've never heard of. Learn more about them, how to receive them, and how to give them, here: https://www.accessconsciousness.com/en/micrositesfolder/accessbars/ 5. Visit Access Consciousness: If you don't know where to start to dive deeper into Dain's world, visit the Access Consciousness site here: https://www.accessconsciousness.com. Or, you can visit Dain's site here: https://drdainheer.com/ Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

This past weekend, 10+ guys came together at the Be The Better You Retreat to be open, honest, and vulnerable. While we worked out and did yoga—it is a Man Flow Yoga retreat after all—the true value of the retreat was getting like-minded guys in the same room to talk about their emotions. There were three distinct themes that kept repeating throughout the retreat. And I have my own personal takeaways too. In this episode, I'm sharing a recap of the Be The Better You Retreat and revealing: The three biggest takeaways from the weekend (and how to apply these lessons to your everyday life) How men gaslight themselves (and how to stop doing this) Why implementing change is so hard—and why your loved ones secretly don't want you to change And more that will help you improve your overall mental and emotional wellbeing, including… The weird reason it's easier to share deep things with strangers than it is with your loved ones (3:33) How you gaslight yourself without realizing it (and why this is particularly common in men) (5:12) How to ask for what you want—even if it's uncomfortable (6:48) Why committing to changes for a shorter period of time makes it more likely that you'll stick with them (8:25) The exact amount of time to plan any fitness or dieting goals around (9:14) How celebrating milestones "hijacks" your brain and turns goals into habits (9:38) A simple, yet proven way to decrease anxiety and depression and boost your happiness (15:40) Why it can be a mistake to validate others' feelings (17:33) Listen now! Resources mentioned on this episode: 1. Join the next Be The Better You Retreat: If you'd like to attend the next Be The Better You Retreat, it'll happen in either October or November. Join the waitlist to be the first to know when the date drops here: https://mfy.tv/btbu 2. Man Flow Yoga Engage Waitlist: If the retreat is out of your budget, or you want to apply these themes from the retreat to your everyday life, that's exactly what we do in Man Flow Yoga Engage. The next cohort opens for enrollment in July. Join the waitlist here to be the first to know about it: https://manflowyoga.com/mfye-interest/ Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

I used to think that the keys to great health were eating right, exercising often, and getting enough sleep. While these are good for your health, they pale in comparison to the quality of your relationships. In fact, a Harvard study proved that your relationships are the #1 most important factor for your overall health and wellbeing. But many guys, myself included, can be terrible at their most important relationship: The one you and your partner share. I get it, relationships are hard. But men have a tendency to commit fatal mistakes in their relationships—and most of these mistakes fly under our radar. That's the bad news. The good news? Not only is improving your relationship possible, but nobody understands how to improve your relationship better than today's guest, Jayson Gaddis, author and founder of The Relationship School. Jayson had broken relationships his entire life because of his childhood conditioning. After doing the work and addressing the root cause (which was himself), he's not only discovered how to improve his relationship, but he's coached thousands of couples (and saved countless marriages) with his teachings. If you aren't completely satisfied with your relationship, this episode will show you the way. And you know what? It just might help you and your partner live 10 years longer… In this episode, Jayson reveals: How men unknowingly play the victim in relationships How to have a healthier relationship with conflict And how you can have better relationships (even if your relationship is less than perfect now) As so much more, including… The single biggest reason men tend to mess up in relationships (7:44) Why becoming more comfortable with your feelings allows you to hold space for your partner's feelings (12:20) How you subconsciously attract the perfect person to trigger your unresolved childhood emotions that can tear a healthy relationship apart (18:41) The "Wisdom of Shame" secret for reframing shame into realistic goals (20:41) 2 questions to ask yourself every day to eliminate shame (27:27) 3 fundamental traits couples need to have for a successful, long-term relationship (32:32) Why the "Outside In" approach to conflict in relationships is the #1 killer of relationships (and how to use the "Inside Out" method to enhance your relationship instead) (33:39) The most important factor for success of a long-term relationship (and how to share this with your partner without triggering them) (36:21) The only 2 choices you have around potential conflict in relationships (and how one leads to a great marriage while the other ruins it) (38:52) The "impact me" formula for bringing up relationship problems in the healthiest and most effective way (46:25) How to better solve the wicked "fight below the fight" where men make conflict worse (55:47) Couples that know how to handle conflict live 10 years longer than couples who don't. Here's how to get better at conflict… (58:25) Why what you fight about doesn't matter as much as how you fight (and how to argue in a more productive way) (1:06:21) The "LUFU" skill required to handle conflict in a healthier way (1:09:25) How leading with mini disclaimers before bringing up sensitive topics puts you and your partner on the same team (1:16:46) Listen now! Resources mentioned on this episode: 1. Subscribe to Jayson's YouTube channel: If you want to improve your marriage, especially as a parent, Jayson puts out great content for free on YouTube here: https://www.youtube.com/@JaysonGaddis 2. Join Jayson's Relationship School: Nobody taught you how to be good at relationships… Until now. If you're serious about improving your relationships, check out Jayson's Relationship School here: https://relationshipschool.com/ 3. Buy Jayson's Book, Getting To Zero: How to Work Through Conflict in Your High-Stakes Relationships: If you'd like to read Jayson's book, you can order it on Amazon here: https://www.amazon.com/Getting-Zero-Conflict-High-Stakes-Relationships/dp/0306924811/ Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

Most guys who are interested in self-care and self-improvement struggle heavily with it. Flicking on the TV or loading your favorite social media for doom scrolling is so much easier. Especially when you lead a busy life and are responsible for your family. And you know what? I struggle with this too. It's a daily battle to pick the activity that's rewarding in the long-term instead of the one that's numbing in the short-term. But it's possible to make the right choice even when you're exhausted and your willpower is empty. In fact, I just went through this exact process last week. After a long, stress-filled morning, I plopped down on my couch after putting my daughter down for a nap, and flicked on the TV. But then a voice inside my head challenged me to use my time wisely. And in this episode, I share exactly what I did to flick off the TV and work on myself instead. In this episode, you'll discover: Why it's such a struggle to prioritize self-care (and strategies to make it easier) A prose I wrote called "Choosing Self-Care" that gives you a sneak peek into my brain—and reveals how I flicked off the TV (try this next time you want to veg out) How to make time in your schedule for the activities that truly matter Some other highlights include: One question to ask yourself when you're low on willpower to hijack your brain for self-care (2:07) The insidious "mentally buzzed" trap you fall into each time you flick on your TV or open a social media app (3:29) How to choose what's rewarding instead of what's numbing (4:57) Why your environment is a better predictor of the success of your goals than motivation, willpower, or discipline (8:36) Listen now! Resources mentioned on this episode: 1. Be The Better You Retreat: The next Be The Better You Retreat happens this weekend in Austin, TX. While I haven't scheduled the next one yet, I will do another one later in 2024. Subscribe to our emails to stay in the loop if you'd like to come. 2. Man Flow Yoga Engage Beta: I kicked off the beta for Man Flow Yoga Engage recently—and we're ironing out all the kinks to make it even more impactful for men looking for more from their life. The next cohort opens in July, so keep an eye out if you're interested in joining. Other important links: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner's Yoga for Men Challenge here: https://shrtlnk.co/pTVc7 Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7