The Better Man Podcast

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   

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

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

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

If you're frustrated and overwhelmed by the sheer volume of weight loss information that exists on social media, then today's "Core 4" Weight Loss Starter Kit is the antidote.    It's the simplest weight loss strategy that actually works. And it's something the world desperately needs because more than 90% of people who lose weight gain it all back within a few years!    Not because they're lazy or broken or lack the necessary willpower.    But because they don't have a simple and reliable plan like the "Core 4" strategy.    Most weight loss strategies are too complex, too "in the weeds," and too focused on "stepping over dollars to pick up pennies." And there's too much conflicting weight loss advice that causes frustration, confusion, overwhelm, and weight gain.    The "Core 4" principles give you the simplest recipe for losing weight in the next 30 to 60 days. It might not be easy, but it will be simple.   Today's guest, Certified Nutrition Coach Brooks Coleman, created the "Core 4" strategy in a direct attempt to make weight loss simpler and less confusing.    Brooks and I break down his "Core 4" strategy so you can understand what to focus on rather than getting stuck and focusing on things that sound cool but don't move the needle on your scale.    If you've struggled to lose weight (or keep weight off after losing it), hit play.    Here's what Brooks and I discuss:    The extremely simple (but not easy) "Core 4" weight loss strategy that will help you look and feel better in 30 to 60 days (3:42)  Why muscle is the "compound interest" of exercise (21:19) The dead-simple 2-part recipe for sustainable weight loss (12:38)  Create your own "Core 4" Blueprint at (41:56) - I recommend taking notes here, so you actually implement the "Core 4" principles    And more, including…    The insidious and pervasive "stepping over dollars to pick up pennies" weight loss mistake that causes confusion, overwhelm, and weight gain (3:22)  Why do so many men gain weight by eating healthy foods? A Certified Nutrition Coach explains at (5:16)  Here's the "secret" behind why cutting carbs and fasting work so well for weight loss (7:07)  Why exercising with the "fat burning mindset" is the wrong way to approach weight loss (and why a step counter in the BEST fat burning machine) (10:15)  3 scientific reasons the step counter is the single most overlooked health tool available (11:29)   The dead-simple two part recipe for weight loss (12:38) How burning a lot of calories in the gym, particularly with cardio-based workouts, actually makes sustained weight loss more difficult (14:09)  Why the calories burned from walking throughout the day "mean" more to your metabolism than the calories burned from a high intensity workout (15:17)  Why your body prefers to lose muscle over fat (and why strength training is required if you want to look lean and strong after losing weight instead of looking skinny fat) (18:39)  How muscle is the "compound interest" of exercise (21:19)  The ONLY macronutrient you need to track (if you dial this one in, you can ignore the other two) (23:42)  The counterintuitive way dialing in your diet allows you more leeway to enjoy sweet treats and salty snacks (38:12)    Guest Bio:    Brooks Coleman is a Certified Nutrition coach with 8 years in the industry. After spending 10 years trying to improve his health and body, falling prey to the binge and restrict, Yo-Yo diet fads all over the internet, he decided to take things into his own hands. He quit his job in corporate America to work in an exercise physiology lab and learn how to truly read and interpret research. There he gained experience in personal training, metabolic testing, and body composition analysis. Finding out what actually works, he found himself obsessing and losing balance with his routine...dedicating every waking moment to maximize his results. It worked, but the rest of his life was suffering. He wasn't balanced. This led him to focus on the biggest levers that allowed him to get 80-90% of the results with much less obsession...so it actually would benefit other parts of his life. In 2022, he started DataFit and has since helped over 300 clients lose fat, build muscle and get fit for life in a sustainable way.   Precision Nutrition Level 1 Nutrition Coach Renaissance Periodization Nutrition Coach Certified Metabolic Flexibility Coach Certified Mindset & Behavior Change Coach   Resources mentioned in this episode:    1. 4 Week Fat Loss Challenge: If you're a busy professional that wants to drop 5-10 pounds of body fat in the next 30 days, Brooks set up a free challenge exclusively for you and the Man Flow Yoga audience. Join the challenge here: https://datafit.net/challenge?el=mfy    2. Follow Brooks on Instagram: @CoachBrooksColeman.    3. Block Blue Light: If you want the same Blue Light Blocking Glasses I use (and you want to save some coin on your purchase), use my partner link: https://www.blockbluelight.com/?ref=manflowyoga    4. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28    5. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7   

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

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

Sometimes, your health crashes and the reason is so murky, figuring out what caused it sends you down a deep rabbit hole.    That's what today's guest, Caroline Alan, experienced herself.    Despite never drinking or smoking and living a living a relatively healthy lifestyle, Caroline's spent too much time in a very intense, high-tech career that wrecked her health:    She was burned out, had flatlined adrenals, had an autoimmune condition, had bad inflammation in her gut and mouth (which led to bone loss in her teeth and periodontal disease, causing her to need to get her teeth cleaned five times a year), and had never been able to sleep through the night (she used to wake up three to four times every single night for most of her life).    And then perimenopause happened, making every symptom worse and adding new ones like intense exhaustion, all sorts of anxiety and panic attacks, chronic fatigue - and the list goes on. If there's a chronic symptom, Caroline had it.    But then she changed one key thing that forever changed the course of her health:   She remineralized her body. And went through an almost unbelievable transformation - all because of minerals.    Turns out, minerals are THE source of fuel for your cells. They are as foundational to better health and energy as sleep is. And it's estimated that 40 to 50% of the adult population doesn't get nearly enough minerals.    Here's what Caroline and I discuss on today's show:   Why there's such a big mineral deficiency problem in the modern world  How to get ALL of your mineral needs, in the exact ratios your cells need them, from only two molecules  Why thinking of your body like a forest (instead of a mechanical car) is a paradigm shift that enables you to grow healthier with age    And, so much more, including these highlights:    How seemingly innocent things like the Recommended Daily Allowance (RDA) mislead you and condition you to approach your health in the wrong way (2:51)  The only two sources of fuel for your cells (and here's the kicker: your body only makes one of the two sources) (3:37)  The "Cellular Campfire" secret that explains how the human system gets energized. (Most people don't know this and it's like buying a car without knowing how to fill it with gas) (3:57)  Why using a full-spectrum, highly bioavailable mineral replenishment tool is like taking the pill in Limitless. (Every neuron in your brain has up to 2 million mitochondria in it… and minerals fuel your mitochondria) (5:41)  How starving mitochondria in your cells tricks you into believing that your stress is coming from the outside when it's really coming from inside of you. (This is so common, scientists have nicknamed it the "hidden hunger.") (7:12)  The rarely-talked about root cause of craving sweet and salty snacks (8:05)  Why you're NOT lacking discipline because you can't get off the couch to exercise, the real reason is THIS (9:06)  How remineralizing cleared Caroline's periodontal disease in about two months (before doing this she had to get her teeth cleaned five times a year) (13:20)  The neglected "Low Cell Wall Permeability" problem that explains why water doesn't hydrate and food doesn't nourish your body like it should (and how to fix it) (21:23)  Why taking a 65 million year old substance that originally formed after a meteor killed 75% of life on Earth in mere hours is the antidote to poor cellular health almost every modern person experiences today (22:38)  The shocking reason why modern food contains zero humic or fulvic acid (both of these molecules not only have every mineral your cells need, but they're also in the perfect ratio) (28:08)  2 scientific ways to test whether you have mineral depletion or not (37:01)  Why you DON'T want to use magnesium for cramps (not only is fulvic a more effective, more scientific, and speedier option, but magnesium has a dark streak of causing osteopenia and osteoporosis in athletes) (40:57)  How humic and fulvic allow your body to decide which minerals it needs, how it needs them, and where it needs them 24/7 instead of becoming an armchair scientist in your spare time just to figure out your supplement stack (44:11)    Listen now.    Resources mentioned in this episode:    1. Pre-order The Mineral Reset: The Essential Guide to Replenishing Your Body ​and Restoring Your Health. Pre-order Caroline's new book, releasing in April 2026, and unlock a free bonus when you pre-order through this link: https://MineralResetBook.com.   2. Remineralize your body with Beam Minerals and score an exclusive discount: If, after listening to this episode you're ready to mineralize your body, head over to Beam Minerals. Using our link to unlock your automatic  discount: https://BeamMinerals.com/MFY    3. Follow Caroline on social media:    Instagram: @carolinealan.offical YouTube: @carolinealan.official TikTok: @carolinealan.offical Facebook: Caroline Alan, The Mineral Geek   4. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28    5. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7 

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

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

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

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

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

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

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

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

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

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

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

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