Everyone has certain traumas and insecurities that your body stores deep inside itself. And it turns out that yoga is one of the best ways to address this deep-seated trauma and insecurities.  Take today’s guest, comedian Drew Lynch, for example. While working on his dream to become an actor, Drew suffered a brutal softball injury that left him with a stutter. This stutter instantly wrecked his dreams of becoming an actor—his agent fired him as soon as he heard Drew speak.  After, Drew decides to become a comedian, landed a spot on America’s Got Talent, and came in second place. While his comedian career blew up afterwards, it wasn’t until the pandemic until Drew realized that he was using comedy to run from the deep-seated trauma he still suffered from ever since his injury.  But during the pandemic, Drew stumbled upon Man Flow Yoga, and to this day, nothing has helped him tackle his trauma and insecurities more effectively than his consistent yoga practice.  In this doozy of an episode, Drew and I discuss:  How your body physically holds trauma—and why yoga is the best way to confront this  Why working too hard can actually be your insecurity in disguise (and how seeking external validation leaves you feeling empty)  How important your mental health is to your physical health, especially after being injured  And so much more.  Listen now.  Show highlights include:  How yoga helped Drew recover from a traumatic brain injury that affected his speech and forced him to give up on his dream career (13:32)  The weird way yoga helps you confront “stored trauma” in your body and fast tracks your healing process (14:13)  Why finishing a yoga session makes you feel more like your true self (and how this helps you overcome suffocating mental anguish) (27:22)  The reason why comedian Drew Lynch enjoys Man Flow Yoga more than having his own personal trainer (34:21)  The “Yoga Backdoor” secret which makes yoga the single best exercise modality for addressing deep-seated trauma and insecurities (35:36)  How your mental health can speed up (or slow down) your recovery from injuries—even more so than your physical health before you were injured (41:09)  Why simply saying “no” more often is the best way to improve your physical, mental, and emotional health (51:13)  The best 5-minute evening routine you can do even when you’re so busy you can’t think straight (1:08:40)  Resources mentioned in this episode:  1. Sunlighten Saunas: Consistently using a sauna is one of the best ways to relieve aches and pains, reduce your stress, and make your skin glow. Go to https://manflowyoga.com/sunlighten to save up to $600 on an in-home, infrared sauna.  2. Need more laughter in your life? Follow Drew Lynch’s social media pages below:  Drew’s YouTube: https://www.youtube.com/@TheDrewLynch  Drew’s Instagram: https://www.instagram.com/thedrewlynch/  Drew’s Twitter: https://twitter.com/thedrewlynch  Drew’s website: https://drewlynch.com/  Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Humans are lazy: We want to spend the least amount of energy for the greatest award. It’s built into our DNA.  Yet, when it comes to setting goals, we forget how lazy we can be, how fickle motivation is, and have a tendency to make big, elaborate goals.  Here’s the problem:  When our motivation levels fall, we give up on these big elaborate goals completely. The good news is there’s a better way to set goals and actually achieve them:  Start small.  When you start small, you tap into your own human psychology of being lazy, you don’t have to rely on motivation, and you build confidence and consistency with each day that passes.  Not only is starting small easier, but it’s more effective too.  In this episode, you’ll discover:  Why starting small is the best way to achieve your goals (even your big ones)  How to start small, so you don’t need any motivation to work on your goals  Why setting big, elaborate goals gives you a deadly “failure mindset”   And more! Listen now.  Show highlights include:  5 reasons why starting small on your fitness or nutrition goals unlocks the greatest results (1:07)    The “Baby Steps” method for simplifying your goals and increasing the likelihood you stick with them (1:29)  How having almost no motivation for your latest goal actually makes it easier for you to do long-term (3:55)  Why planning goals for longer than 28 days skyrockets your risk of giving up on it (5:41)  Do you struggle with sticking with fitness programs? Here’s the unusual way to stick with them… (9:50)  The ridiculous “one minute per day” secret that helps you achieve your fitness goals (even if you’ve failed in the past) (14:11)  How to pinpoint the exact moment you should try another fitness program (16:55)  Why it’s false it takes 28 days to form a new habit (and why habits can form in as little as one day) (20:20)   Resources mentioned in this episode:  1. Strength Foundations Challenge: Build your strength, improve your mobility, and get rid of pain, discomfort, or long-lasting injuries with this 6-week, strength-focused challenge. A new challenge begins every Monday for only $9 here: https://shrtlnk.co/LRBUn  2. Absolute Beginners Program: A program designed for absolute beginners to Man Flow Yoga. Available exclusively for Man Flow Yoga Members here: https://manflowyoga.tv/programs/collection-absolute-beginners-program  3. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone  4. Tiny Habits by BJ Fogg: Available on Amazon here: https://www.amazon.com/Tiny-Habits-Changes-Change-Everything/dp/0358362776  5. Atomic Habits by James Clear: Available on Amazon here: https://www.amazon.com/Atomic-Habits-James-Clear-audiobook/dp/B07RFSSYBH  Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Mike Bledsoe, former CEO of Barbell Shrugged and today’s guest, had everything from the outside looking in. His business made millions. He was a world-renowned strongman and Olympic lifting coach. He had what seemed like a successful marriage. And he hit all of society’s most common metrics for success.  There was only one problem…  Mike was deeply troubled. He wasn’t living the life he wanted because his life wasn’t in alignment with his true self and purpose in life.  But Mike changed his life when he realized he was lifting through 3 herniated discs. Taking two months off from lifting for the first time since he turned 15 made Mike reflect deeply on his life for the first time.  Through this reflection, he realized his insatiable desire to train was rooted in a desire to be loved. Before, Mike thought the only way people would love him is if he was strong. He also realized that his 7-figure business, marriage, and his entire life wasn’t serving his higher self.  After making these startling realizations, Mike set out to change his life through deep, introspective work.  The result?  He stepped down as CEO of Barbell Shrugged. He went through a difficult, yet transformative divorce. And he finally stopped using exercise as an excuse to avoid the difficult emotions he struggled with.  In today’s show, Mike and I discuss: How to listen to your body’s cues that you’re overtraining before you injure yourself  Why it’s so difficult to leave your biggest insecurities behind  How to expand your consciousness and align yourself with your true purpose  The trick for making gut-wrenching experiences, like going through a divorce, a transformative experience instead of a destructive one And so much more.  This is a far-ranging conversation that touches on many of the key struggles men face today.  Listen now.  Show highlights include:  The insidious way covering up your root desire to be loved with the gym can cause life-changing injuries (11:05)  Why overtraining and ignoring your body can make your body split at the seams—like it did for Mike who had 3 herniated discs he didn’t know about until after he got surgery (18:08)  How not knowing how to breathe properly can cause physical pain across your body and heighten your risk of injury (22:55)  Why deep-seated beliefs you picked up in childhood caan creep back up and make you self-sabotage (and how to deal with them before this happens) (26:07)  The “projection into reflection” secret for uncovering your deepest subconscious fears and addressing them to improve your mental and emotional health (32:23)  The weird way your biggest insecurities actually helped you survive (and how this makes letting go of them extremely difficult) (36:54)  How zooming out time and space helps you live longer, with fewer aches, pains, injuries and insecurities (45:17)  Why making more money can actually make you feel more stressed, overwhelmed, and unhappy (56:57)  The counterintuitive reason being too logical means your emotions completely control your behaviors (1:12:36)  2 daily activities which keep you in a near-constant state of zen (1:21:43)    Resources mentioned in this episode:  1. The Sovereignty Codes: Discover Mike’s proven system which empowers you with clarity, direction, and authentic living here: https://www.sovereignty.codes/  2. Listen to Mike’s podcast, The Bledsoe Show: Available wherever you listen to podcasts as well as at https://thebledsoeshow.com/.  3. Follow Mike on Instagram: Connect with Mike and stay in touch with him by following him on Instagram at https://www.instagram.com/mike_bledsoe/  4. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone  Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Do you struggle with getting in shape and working towards your fitness goals? Well, I have good and bad news.  The bad news?  We each have certain “fitness glitches” that prevent us from getting in shape and moving closer towards your ideal body. Things like relying on motivation to start, having an entitled mentality, and avoiding emotional vulnerability are prime examples of these “glitches.”  The good news?  In this episode, I reveal some of my most effective ways to overcome these fitness glitches and limiting beliefs, so you can get in shape faster with less frustration on your journey.  We also cover:  My 7 best strategies to getting in shape and reaching your fitness goals  How to become more consistent with your exercise routine  Common misconceptions men have that derails their fitness goals  And more! Listen now, and reach your fitness goals with fewer progress-wrecking obstacles getting in your way.  Show highlights include:  Why relying on motivation to work out always fails (and how to exercise even when you have zero motivation) (1:56)  The counterintuitive reason taking action leads to motivation—and not the other way around (2:02)  How to understand the difference between “I don’t feel like exercising today” and “my body can’t physically exercise today” (This makes developing a consistent workout routine a breeze!) (4:18)  Why something as simple as planning your workouts in advance makes your brain committed to do them (6:22)  How comparing your current workout to previous workouts skyrockets your risk of injury and disappointment (and what to do instead) (9:15)  The “longevity” mindset shift for your exercise regimen that plummets your risk of injury (without sacrificing your gains) (11:53)  The 6 aspects of fitness that have nothing to do with your physical health that create dramatic improvements in your exercise routine (14:41)  The weird way emotional vulnerability makes your workouts more consistent, fulfilling, and fruitful (16:29)  The insidious “entitled mentality” trap that tricks you into believing you can't get healthy or become more fit (and how to overcome it) (17:18)  Resources mentioned in this episode:  1. The 7 Why’s - My #1 Motivation Strategy: Discover the best strategy for developing personal motivation, and unlock more significant results in less time: https://manflowyoga.tv/programs/mfyl-gss-the-7-whys (Exclusive for Man Flow Yoga Members)  2. Birddogs: Need a new pair of the most comfortable shorts in the world? Try Birddogs shorts using our link, and get a free tumbler with your purchase: http://manflowyoga.com/birddogs   3. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson: Available on Amazon here: https://www.amazon.com/Subtle-Art-Not-Giving-Counterintuitive/dp/0062457713  Related Episodes:  Ep 48: Mobility, Flexibility, and Meditation: The 3 Secrets To Longevity | Shane Dowd, Founder of GotROM  Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

The quality of your relationships is the single most important thing for your health and happiness. Relationships are more important than exercise, nutrition, sleep, and even your genetics.  But there are many men silently struggling with their relationships.  we tend to shy away from our most vulnerable emotions, and by doing so we actually prevent ourselves from creating a “higher love relationship,” where every day your relationship plants new seeds of happiness, love, and connection.  Not to mention, without a foundation of self-love, true love and connection evades us (even if we have a successful career, good finances, and an enviable physique).  That’s why I invited Emilio Palafox, the founder of Relationship Renegades, onto today’s show of the Better Man Podcast. After hitting rock bottom, Emilio recognized that he didn’t love himself, and went on a journey to restore his self-love.  The result? He came out of rock bottom with a new perspective, which unlocked a level of connection and love in his relationships that he never experienced before. Now he’s sharing his relationship secrets with you…  In this episode, Emilio and I discuss:  Why triggers are gifts that can deepen your relationship with your partner  Scientifically proven ways to feel more connection and love in all your relationships Why men need other men to “break” around and show their vulnerable side  The 3 most important foundational seeds you must plant if you want your relationship to blossom  And so much more.  Ready to discover the secrets of creating a “higher love relationship” and tapping into an infinite state of bliss?   Listen now.  Show highlights include:  Relationships are more important to your health than genetics, exercising, and nutrition—here’s how to improve yours… (4:21)  The “triggers are a gift” mindset shift that dramatically improves your happiness in a relationship (5:42)  The weird way trying to make your partner feel better backfires and plants a seed of resentment (10:38)  How to have exponential growth in your relationship by simply realizing one key fact (14:35)  The “Ego Self” secret for ditching the false relationship stories in your head before they sabotage your relationship (28:37)  How to grow your relationship in a fun and lighthearted way by having “Love Routines” (32:05)  The 5-minute “eye gazing” activity that creates a profound connection between you and your partner (even during tough times) (35:58)  How to practice self-love in your daily life so you show up with a full cup for your relationships (43:32)  Why building your “Internal Real Estate” can unlock an intense feeling of bliss you can access at any time (and how practicing silence helps you build it) (1:03:55)  The poisonous way men build barriers which prevents love from pouring into you (and how to break down these walls) (1:09:21)  The 100% fail proof way to reduce your stress levels to zero in 5 minutes (or less) (1:24:37)  Resources mentioned in this episode:  1. Relationship Renegades: Need help making your relationship healthier and more fulfilling? Check out Emilio’s site here, Relationship Renegades and save 25% with code MFY. Click here: https://relationshiprenegades.durable.co/  2. The Relationship Playground Retreat: Discover the secrets to building a “higher love relationship” where connection and love flow through you and your partner during this Costa Rica Relationship Retreat on September 22-26th. Only 8 spots left, learn more and sign up here: https://www.seekdharma.com/trips/the-relationship-playground-retreat-2/   3. Birddogs: Need a new pair of the most comfortable shorts in the world? Try Birddogs shorts using our link, and get a free tumbler with your purchase: http://manflowyoga.com/birddogs   Related Episodes:  Ep 41: 3 Practices to Strengthen Your Relationship (from Personal Experience) Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Sleep is one of the most important activities you do. In fact, getting high-quality, deep, and REM sleep may be the most important thing you do for your overall health and wellbeing.  Yet many of us struggle falling asleep and get poor sleep, which leads to feeling groggy and exhausted the next day. Not only that, but lack of sleep can cause weight gain, poor nutrition and exercise habits, dwindling motivation, and can even make our emotions wreak havoc on us and our relationships.  So, why do so many people struggle with sleep?Well, our modern way of life doesn’t help: Blue screens, stress from work, and alcohol consumption—to name a few—devastate our sleep quality. But we also don’t focus on winding down before bed, causing us to toss and turn for hours before finally drifting into sleep.  In today’s show, we cover:  How to assess your sleep quality  What’s causing poor sleep and how can we fix it? And the worst (and best) activities you can do for your sleep quality  And more! Listen now.  Show highlights include:  The scientific reason why sleeping 7.5 hours instead of 6 hours unlocks the most cognitive, physical, emotional, and restorative benefits (5:53)  Why cutting off your caffeine by 2 pm will improve your sleep quality (even if you’re not sensitive to it) (11:09)  How screens from your phone and TV suppresses melatonin production and makes it harder to fall asleep (12:48)  Does taking naps in the day make it easier or harder to fall asleep at night? The answer might surprise you… (14:09)  The 5 worst things you can do before falling asleep which ensures you wake up groggy and exhausted (17:14)  How to “get away” with drinking alcohol without it sabotaging your sleep quality (20:22)  Why taking a magnesium supplement actually helps you wind down and get better sleep compared to taking melatonin (23:54)  Cal Newport’s “Work Shut Down” process for compartmentalizing your work so you can relax before bed (25:16)  How to increase your sleep quality with a single piece of tape (33:55)  The 6 best ways to fall asleep easier and wake up refreshed and ready to conquer your day (34:24)  Resources mentioned in this episode:  1. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone  2. Paleovalley Grass-Fed Beef Sticks: Looking for a quick, yet high-quality source of protein for building muscle? Try Paleovalley’s Grass-Fed Beef Sticks using our link to save 50%: http://manflowyoga.com/beefstick  3. Why We Sleep by Matthew Walker available on Amazon here: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/  Related Episodes:  Ep 49: Why an Evening Routine Makes You Feel Better Physically, Mentally, and Emotionally (And How To Create One) Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Men have a tendency to bottle their emotions inside them. Even I struggle with this, especially in my past. But the result of repressed emotions never ends well: It usually means exploding at someone or something who doesn’t deserve it.  But there’s another way to get through difficult emotions and traumatic events without blowing your lid:  And today’s guest, Adam Von Rothfelder, is one man who demonstrates another way to deal with your emotions. Adam’s brother overdosed when he was 22, filling Adam with an unrelenting guilt. His father hit him often in his childhood, filling him with an undying rage.  And yet, he used these traumatic experiences as fuel instead of an excuse.  First, he became an MMA fighter. Then he opened up his own gym. Now, he owns Strong Coffee, a multimillion dollar coffee business he started from his house.  Best part?  Adam forgave his dad, his brother, and himself. He lives each day in a way that makes both of them proud because he pushed through his pain, and came out as a better man.  Adam and I have an enlightening conversation, particularly when it comes to dealing with—and leveraging—your emotions as a man.  Besides the emotional aspects we talked about, we also discussed:  How Adam forgave his father and started loving him unconditionally again (and how you can do the same if you’ve had traumatic relationships)  Why working out and eating earlier in the day improves your sleep  The real reason our mental health is on a decline (and unconventional ways to improve your mental health)  And more! Want to build emotional resilience, forgive past wrongs done to you, and optimize your fitness habits?  Listen now.  Show highlights include:  How to channel your aggression so it speeds up the healing process after suffering their traumatic events (6:06)  Why training at 100% effort actually lowers your risk of injury instead of heightening it (10:23)  The “Future Self” mindset shift that helps you heal important relationships that turned sour (even if you haven’t 100% forgiven the other person yet) (16:35)  How to “flip” your nastiest emotions into fuel to succeed at heights you never thought possible (19:58)  Why repressing your anger and letting it fill you with shame makes you see red and erupt at the people around you (and a healthier way to manage it) (28:57)  The “3 Buckets” secret for restoring unconditional love for someone who betrayed or traumatized you (39:39)   How waking up earlier and exercising before work improves your sleep quality more than going to bed early (58:41)  Why working out every hour after 1 pm reduces your REM sleep by an extra 10% (58:59)  The little-known, but wildly effective “Reverse Intermittent Fasting” technique that improves your sleep, boosts your weight loss, and increases your energy (1:00:09)  The “for me, not to me” belief that helps you see obstacles as opportunities instead of hindrances (1:15:26) How stress and sugar literally scar your brain like a scratched CD (and how to better manage your brain and improve your mental health) (1:19:37)  Resources mentioned in this episode:  STRONG Coffee: Save 15% on instant, nutrient-packed coffee from Adam’s company by using the code ManFlowYoga at checkout. STRONG Coffee has protein, healthy fats, adaptogens, and more to improve your mental, physical, and gut health. Find your new favorite coffee here: https://strongcoffeecompany.com/ Paleo Valley: Save 50% on Paleo Valley's grass-fed beef sticks. These beef sticks are clean, healthy, 100% grass-fed, non-GMO, pesticide-free, ECA free, gluten free, grain free, refined sugar free and are naturally fermented so they contain zero preservatives. Head to: https://manflowyoga.com/beefstick  Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

  It’s no surprise that the state of masculinity in 2023 isn’t in good shape.  Toxic masculinity, men trying to impose their views on other men, and questioning the usefulness of certain traditionally masculine behaviors threaten the good parts of masculinity.    The implication that your worth as a man is correlated to your masculinity is dead wrong. On the other hand, the discussion of harmful expressions of masculinity has also caused us to question anything that’s masculine at all. While it’s true that some men would become happier by embracing more masculine behaviors, it’s also true that other men would become happier by embracing more feminine behaviors. This applies to women too.  And even though the state of masculinity isn’t in the best shape today, maybe that’s a good thing. Instead of looking at life through a paradigm of masculinity and femininity, it’s more helpful to look at it through another lens… Because here’s the truth: Both masculinity and femininity have a role in society. Men practice feminine behaviors. Women practice masculine behaviors. If they didn’t, you’d be an incredibly imbalanced, unhappy individual. In this episode, I go on a deep dive at masculinity and explore: Does looking at masculinity and femininity as yin and yang make it easier to embrace the healthiest behaviors as each? Why your value as a man has nothing to do with masculinity  And how to embrace both masculinity and femininity to become the best version of yourself  Listen now.  Show highlights include:  Why the amount of masculinity you display says nothing about your worth as a man (3:25)  How showing emotion and crying makes you stronger and happier as a man (even if society tells you otherwise) (5:29)  Are true masculinity and toxic masculinity natural enemies? (15:02)  Why getting rid of all forms of traditional masculinity deprives us of the good certain masculine behaviors can have (even if there are some toxic behaviors we should get rid of) (17:47)  How to embrace aspects of masculinity while also being kinder to yourself and others (18:58)  The counterintuitive way you deprive yourself of happiness by denying your sadness (20:04) The “Ted Lasso” method for becoming a better man in 2023 Why the terms “masculinity” and “femininity” are outdated (and new ways to look at these terms in 2023) (25:28)  Resources mentioned in this episode:  1. Chubbies: Save 20% on Chubbies’ shorts, swim trunks, and more by using this link: https://manflowyoga.com/chubbies  Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Most men experience a noticeable decline in their physical and sexual health once they reach their 50s. As you grow older, your body and muscles start to break down, which can cause a significant decrease in your quality of life, and can lead to a larger threat to your longevity and healthspan.  But you know what? Improving your longevity, boosting your healthspan, and even becoming healthier than 95% of people can be easier than you think.  For many of us, optimizing a few simple (and free) areas of life can be all that’s needed, and once you do, you’ll enjoy healthier aging, a more active lifestyle, and you’ll find yourself happier more often. But others may require medical intervention (in addition to making healthier lifestyle changes).  So, what’s the secret? I’m glad you asked. In this episode, Dr. Judson Brandeis, a sexual medicine urologist who has dedicated the second half of his career in medicine to optimizing manhood, joins me again to reveal what men in their 50s (and beyond) need to know to optimize their healthspan and enjoy the “golden years” of your life.  We also discuss… The 3 things men need to know about entering your 50s Why muscle is the most important factor for maintaining your longevity Why you’re not safe from heart disease - the #1 killer of men - even if you’re relatively healthy 9 simple practices to help you be healthier than 95% of other guys out there The only medically proven technique to increasing the length and girth of your “manhood” (yes, for real) Want to age with fewer aches and pains, a smaller risk for fatal diseases, and more vigor for life?  Listen now.  Show highlights include:  Why transforming your body from a beach body to a “T-Rex Body” helps you age with fewer aches and pains (3:58)  The reason why women live 5 years longer than men today when they only lived 1 year longer than men 100 years (5:11)  3 of the biggest factors for men dying prematurely (5:29)  Why even the top athletes in the world notice a stark decline in their athletic performance once they reach 60 (and how to optimize your body past 60 and beyond) (7:31)  How to make weight loss almost effortless by building more muscle and checking your testosterone levels (11:16)  The 8 biggest scientific reasons you lose muscle as you get older (and simple ways to reverse this) (16:27)  The little-known relationship between ED and cardiovascular disease (and why checking your calcium levels can save your life) (23:28)  How simply being happy helps you boost your longevity more than being physically fit (36:40)  The 9 easiest lowest hanging fruit that makes you healthier than 95% of people today (even if you’re in your 50s, 60s, or 70s) (43:01)  The simple “ABC” method for building a daily exercise habit today (47:15)  How thinking of your work-life balance as a pendulum instead of something to balance makes you more fulfilled at work and at home (57:43)  Wait, can you really increase the size and girth of your “manhood”? Yes, and here’s how to do it safely and effectively… (59:33)  The insidious reason your doctor’s incentivized to give you high blood pressure medication instead of telling you about lifestyle tweaks that lower your blood pressure (1:11:35)  Resources mentioned in this episode:  1. Chubbies: Save 20% on Chubbies’ shorts, swim trunks, and more by using this link: https://manflowyoga.com/chubbies  2. The 21st Century Man: Get access to Dr. Judson Brandeis’s book, The 21st Century Man, an encyclopedia for men’s health here: https://thetwentyfirstcenturyman.com/   3. Affirm Science Supplements: Check out some of the best supplements for men of all ages, created by Dr. Judson Brandeis himself here: https://www.affirmscience.com/  4. Grow your “manhood” with P-Long: P-Long is a revolutionary study and proven way to grow the length and girth of your manhood. Find more info here: https://p-long.com/  5. Work with Dr. Brandeis: Want Dr. Brandeis to be your doctor? Head to https://BrandeisMD.com.  Related Episodes:  Better Man Podcast Episode 31: Enhancing Your Sexual Wellness In Your 50s and 60s and Beyond | Dr. Judson Brandeis  Other important links:  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Everyone has an evening routine—whether you developed it consciously or not. But many evening routines don’t prepare your mind and body for sleep.  Why? Well, the evening routines created consciously feel more like a to-do list that adds stress and pressure to you right before bed. Whereas evening routines that weren’t created consciously usually involve watching TV or scrolling social media—which can both make it more difficult to actually fall asleep.  The best evening routines help you feel better physically, mentally, and emotionally. And that means they’re simple, fit into your already busy schedule, and give your body a chance to calm down and go to bed relaxed (instead of shifting positions constantly for an hour while you try and battle an anxious body and mind when you shut off the light and go to sleep). In this episode, we’ll cover: What an evening routine is & how to create an easy evening routine that helps you drift into sleep and wake up feeling refreshed Why spending even 10 seconds doing a relaxing task like saying goodnight to your animals can dramatically improve your sleep How evening routines that are complicated to-do lists in disguise sabotages your sleep  The #1 goal of your evening routine  My personal evening routine that I still follow (even though I have a newborn baby in the house)    And more!   Want to unlock deeper, more restorative sleep, and wake up feeling more refreshed and ready to conquer your day? Listen now.  Show highlights include:  How a lack of sleep undermines the hard work you do in the gym (1:31)  The #1 goal of your evening routine (and why having a complicated evening routine with several tasks makes achieving this goal impossible) (4:16)  How replacing TV time before bed with this will help you feel more relaxed and less stressed (even if it takes some effort when you first begin) (8:18)  The “pleasant and tired buzz” secret for designing an evening routine that helps you wake up motivated to conquer your day (11:00)  How to transform boring household cypress into your secret weapon for relaxation by slowing them down (14:34)  Why spending a few minutes foam rolling before bed unlocks deeper, more restorative sleep (18:14)  Resources mentioned in this episode:  1. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone  2. Caldera Labs: Save 20% on Caldera Labs’s skin serum, the first skin serum I've found that is both non-toxic and actually works, by using this link: https://manflowyoga.com/caldera    Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

While active mobility work is one of Man Flow Yoga’s biggest focus points, the truth is that most guys don’t do nearly enough mobility or flexibility work.  Why? Well, it’s not as “sexy” as lifting heavy weights in the gym. It doesn’t boost your ego as much. And it’s something that’s missing from the vast majority of exercise programs—both online and offline.  That said, building active mobility and flexibility are two of the best ways to improve your longevity and long-term health and wellness. Perhaps nobody understands this more than today’s guest, Shane Dowd, founder of GotROM.  Why? Well, Shane is a former athlete and strength coach who had a life-changing injury which forced him to adjust his approach to fitness—at just 28 years old. After his injury, Shane made it his life mission to help other men shift from a short-term performance perspective to a long-term, longevity one.  In this episode, Shane and I explore how mobility work can help you avoid injury, prolong your longevity, and even improve your lifts in the gym. We also dive into…  How changing your “fitness horizon” can help make your exercise routines more enjoyable and sustainable Why it’s a good idea to focus on your flexibility instead of your strength—at least for a period of time How mobility work can fit into your workouts and make them more rewarding  And we even explore the power of meditation; demystifying this practice and better understanding how it can eliminate negative energy we feel in our day to day lives Listen now.  Show highlights include:  Why you can get hurt from lifting heavy weights (even if you have perfect technique) (4:32)  4 words to ask yourself in the gym that will prevent most (if not, all) major injuries (11:35)  The “Time Horizon” mindset shift for building strength and longevity without sacrificing the health of your joints and tendons (13:03)  How your ego “hijacks” your brain in the gym and tries to derail your health and longevity (and why mobility work is the antidote to this) (14:36) Why retraining your body to be more flexible and mobile makes every lift you do in the gym easier, more effective, and less likely to injure you (21:58)  The “SMC” secret to exercise that optimizes your longevity (27:47)  The “TSR” techniques for improving your mobility twice as fast as passive stretching (29:44)  How mobilizing your joints themselves—instead of the muscles connecting your joints—using this physical therapy technique brings your risk of injury to near 0% (34:28)  Why 90% of men should stretch before working out (even if the experts say it makes you weaker) (39:34)  How supersetting mobility work with strength training motivates you to do mobility exercises instead of giving up like most men do (49:02)  Why meditation is one of the master skills of life (and why it’s easier than you think…) (53:08)  Why the “body scan” meditation technique can stop your addictive tendencies before they sabotage your life (1:03:53)  A free resource to start meditating and slowly eliminate pent-up negative energy inside you (1:11:12)  The “Two M’s” most guys ignore that leaves them injured, depressed, and broken (1:19:04)  To learn more about Shane and see how his GotROM programs can help improve your active mobility and flexibility to prevent injuries and eliminate pain, visit his website at https://www.gotrom.com/.  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join. Interested in Rhone apparel?  Visit  manflowyoga.com/rhone to get an exclusive 20% savings for our podcast audience.

There are several different types of yoga, and each has different goals. I’m not talking about different schools of yoga (like hatha or yin yoga), but different focuses of yoga.  For example, some routines focus on muscle activation to build strength. Some focus on your range of motion and flexibility to prevent injuries. And others aren’t even fitness-focused, and instead are best used to reduce stress and fortify your mental health.  So, which type of yoga should you choose?  Well, it depends on two things:  1. Your daily goals: What do you want to accomplish today? Are you combining your workout with another routine? Or using yoga as a standalone workout?  2. The time of day: Your yoga workouts should complement your energy goals for that particular time. Do you need more energy and improved focus? Or do you need to de-stress and wind down for sleep?  In this episode, I break down the different ways you can do yoga, as a standalone workout, combining it with other workouts, as well as complementing your energy goals for different times of the day. Want to make your yogkla practice more effective and helpful for your goals?  Listen now.  Show highlights include:  Why doing a stretching routine before an intense workout heightens your risk of injury (and what type of yoga to do instead before intense workouts) (1:56)  Should you “stack” yoga with other workouts or do yoga as your main workout? Here’s when to use both methods… (2:06)  The 4 different “types” of Man Flow Yoga—and how to pick which type to do depending on your daily goals (2:21)  Why 20 minute routines are the “sweet spot” for unlocking the most benefit from yoga in the least amount of time (5:58)  How using yoga as a warmup for lifting, running, or cycling can prevent injuries and soreness and help you set new PRs (8:54)  The “Yoga Cool Down” trick for fast tracking your recovering and preventing soreness after intense workouts (12:25)  Why your workouts never need to be longer than 90 minutes (and why only 30 minutes is plenty) (15:38)  How to pick the best yoga routine depending on if you’re exercising in the morning, the afternoon, or before bed (16:46)  The Different Types of Man Flow Yoga Workouts (with links): Intense workouts:  If you’re looking for an intense, standalone Man Flow Yoga workout, I recommend The Fix20 Series or The Clark Workouts.  Find The Fix20 Series here: https://manflowyoga.tv/programs/collection-fix20-series?categoryId=66093&permalink=mfyl-intro-fix20-series  Find The Clark Workouts here: https://manflowyoga.tv/programs/collection-the-clark-workouts?categoryId=66093&permalink=mfyl-intro-the-clark-workouts  Overall Fitness workouts:  If you’re looking for an overall fitness Man Flow Yoga workout (to use as a complement or standalone), I recommend The Beginner’s FUNdamentals program here: https://manflowyoga.tv/programs/collection-beginners-fundamentals?categoryId=66093&permalink=mfyl-intro-beginners-fundamentals  Flexibility-focused workouts:  If you’re looking for flexibility-focused Man Flow Yoga workouts, I recommend The Breath Series 28-Day Challenge here: https://manflowyoga.tv/programs/collection-breath-series-challenge?categoryId=66093&permalink=mfyl-intro-breath-series-challenge  Restorative and Stress-Relief workouts:  If you’re looking for restorative and stress-relief Man Flow Yoga workouts, I recommend The Stress Relief & Calming Routines Collection here: https://manflowyoga.tv/programs/collection-stress-relief-calming-routines?categoryId=73207&permalink=mfyl-recovery-stress-relief-essentials  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Everyone knows what they need to do to lose weight: eat healthier, get better sleep, and exercise more often. Yet despite this, many people still struggle with losing weight.  Why? Well, knowing the right things to do and actually doing them are two entirely different things. And our emotions often circumvent our decision making. Stress, worry, fear, overwhelm, and other emotions make weight loss harder and can even sabotage your weight loss journey.  In fact, according to Jonathon Haidt, a world-class psychologist, our emotions can cause us to wind up in a vicious cycle of self-sabotage.  Here’s why I bring it up: Dr. Anthony from the Fit Father Project joins me again in this episode to reveal… Why your emotions are your single biggest obstacle on your weight loss journey His favorite (and most effective) techniques to gain more control over your emotions and decisions How to avoid the insidious self-sabotaging effect your emotions have over weight loss The result? By figuring out how to properly guide your emotions, you make your weight loss goals easier than ever to achieve.  Want to discover the most powerful emotional techniques for losing weight from a guy who has helped over 50,000 men achieve long-term weight loss? Listen now.  Show highlights include:  3 biggest traps that makes losing weight more difficult (and how you can make your weight loss journey easier) (1:51)  Why your stress, fears, and other emotions are actually more to blame for your inability to lose weight than your exercise routine (5:18)  How consistent exercise can “rewire” your brain and help you stop craving unhealthy, comfort foods (8:24)  The insidious “Systemic Sickening” reason behind unhealthy eating patterns (and why this isn’t your fault) (9:15)  How a victim mentality poisons your happiness and makes it impossible to feel joyful (15:32)  Why controlling your emotions is like controlling an elephant (and how the “actionable emotion” technique helps you steer the elephant before you self-sabotage) (20:27)  How to make healthier decisions easier and more effective by building “PMC” as soon as you wake up (23:02)  The “reps in the dojo” trick for minimizing your overwhelm when trying to make healthier decisions (38:02)  Why exercise is actually the least important part of losing weight (even though it’s still important) (39:38)  Are you struggling physically, mentally, or emotionally? Here’s how the “Hero’s Journey” mindset shift inspires you to make positive change (56:12)  How to reduce your inner conflict and feelings of worthlessness with nothing other than a pen, a pad, and YouTube (1:00:35)  The “Life Buckets” method for finding a deep, visceral “why” for becoming healthier that improves even unrelated aspects of your life (1:07:17)  How drinking more water is the simplest way to start losing weight and building momentum (1:13:33)  Need help creating a system for sustainable weight loss? For the next three days only, Fit Father Project is offering all Better Man Podcast listeners an exclusive 35% discount to join their FF30X Weight Loss Program. Sign up before the discount expires at https://FitFatherProject.com/mfy. Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Our modern way of life results in more stress, less free time, and more mental health problems than any other time in history. That’s one of the many reasons people struggle with making time for self-care.  But many people also think that self-care is selfish. When you have a million different things pulling you in a million different directions, taking time for self-care seems like it’s a direct attack to your loved ones and career.  But this is a mistake. Not only is self-care selfless, but it also helps you show up better to the important people in your life. Self-care unlocks patience, improves your mood, and helps you better serve your family.  So, how do you make more time for self-care (especially when your schedule is chaotic)? Well, in this episode, I reveal my top 9 personal strategies for making time for self-care. You’ll discover why you have more free time than you think, how to use that free time to become a better man, and how focusing on yourself makes you a better servant.  Listen now.  Show highlights include:  Why self-care is not selfish (even if it means you’re around your family less) (2:54)  The “Point B” trap your brain uses to trick you into skimping on your self-care habits (4:48)  The “good is the enemy of great” mindset tweak that unlocks more free time to focus on your self-care routine (5:27)  4 tips for planning a new self-care routine so you actually stick with it and enjoy the benefits of it (7:44)  How small changes in your self-care routine are more effective long-term than massive changes (and why they make your routine more enjoyable too) (11:38)  Why “dead time” devours your free time, increases your stress, and tanks your mood (and how to swap it with activities that improve your life) (17:32)  How feeling bad about yourself is actually a great stepping stone for making positive change (19:23)  The 4 most deadly words you say to yourself that eliminates your free time (21:39)  Why you don’t need motivation to practice self-care (and how to take action without relying on motivation) (24:24)  The #1 most important factor for your overall wellbeing (Hint: it’s NOT nutrition, exercise, stress management, or even sleep) (27:18)  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Your pelvic floor is one of the most important (and most neglected) muscle groups in your body.  Why? Well, your pelvic floor helps you optimize your sexual wellness, last longer in bed, and you use it every time you go to the bathroom - or “hold” yourself from going to the bathroom. And whether we like it or not, most of us are going to have issues with one of these things - are more than one - at some point in our lives. For some of us, that will happen earlier than others. Generally speaking, older guys tend to have an underactive pelvic floor, and younger guys tend to have an overactive pelvic floor. But both problems, while different in cause, can cause similar symptoms: ED, weak erections, and suboptimal sexual wellness.  That’s the bad news.  The good news?  Strengthening these muscles in your pelvic floor can help you gain better control over these issues. Just because you get older doesn’t mean you have to have pelvic floor issues. And the solution is actually rather simple, even if it’s not easy in practice. That’s why I invited a pelvic floor physical therapist onto today’s show.  In this episode, Dr. Lance Frank, DPT, MPH reveals the ultimate guide to strengthening your pelvic floor, problems caused by an underactive and overactive pelvic floor, and how you can get stronger erections and better enjoy your lives - both sexually and non-sexually. Listen now.  Show highlights include:  The scientific reason why core exercises can help you have better sex (4:58)  A quick, 30-second exercise you can do right now to get stronger erections (6:49)  How addressing your pelvic floor can make testicular pain you’ve had for years disappear in just a few weeks (11:53)  3 simple tricks to make kegels more effective (14:25)  The counterintuitive way relaxing your pelvic floor can help you last longer in bed (25:15)  Why sexual wellness problems are often more of a mental health issue than a physical health issue (and how to improve your mental health) (30:15)  The “Clenched Fist” trap which could be the underlying cause of your ED (37:26)  How to assess if you have an overactive or underactive pelvic floor by doing this breathing exercise (41:39)  A pelvic floor physical therapist’s top 5 exercises for your pelvic floor (54:56)  Why hip-opening exercises are crucial to your sexual wellness especially if you sit all day (and the top 5 hip-opening stretches to do) (58:20)  If you want more help strengthening your pelvic floor, follow Lance on TikTok here: https://www.tiktok.com/@lance_in_your_pants or on Instagram here: https://www.instagram.com/lanceinyourpants/  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Everyone has a morning routine, whether you realize it or not.  The most effective morning routines “prime” you physically, mentally, and emotionally to conquer your day. While the least effective morning routines leave you burnt out, fatigued, and defeated before your day begins.  There are 3 certain themes that the most effective, grounding, and energizing morning routines have.  In this episode, I reveal the 3 essential components of the most effective morning routines, common mistakes to avoid when building your morning routine, and how to build a new morning routine that unlocks the most “juice” for the rest of your day. Listen now.  Show highlights include:  Why having a morning routine sets you up for the best day possible—physically, mentally, and emotionally (3:36)  The “Mindful Movement” method for energizing your body and mind for the entire day (and the simplest way to practice this) (5:27)  How silence and solitude in the morning prevents overwhelm for the remainder of your day (even when life gets chaotic and stressful) (10:49)  The counterintuitive way cutting your to-do list in half makes you more productive (11:07)  3 dirt-simple ways to optimize your nutritional needs in the morning (and make eating healthier easier the rest of the day) (12:30)  Why water is the most potent (and healthiest) appetite suppressant (15:12)  The “Small Wins” secret for feeling accomplished and building momentum to conquer your day (19:35)  5 biggest morning routine mistakes which can drain your energy instead of powering you up (22:30)  How stacking too many activities into your morning routine can actually lead to burnout and fatigue (24:30)  How to create a brand-new morning routine by tomorrow morning (30:00)  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Movement is medicine: It reduces your pain and risk of injury. It makes you happier and more confident. And we’re not just talking about working out - There are millions of people who work out for an hour a day, but are actually LESS healthy than people who simply walk more. So where’s the disconnect? How are we “fit” but not healthy? That’s what Kelly Starrett, New York Times bestselling author and the inventor of modern day mobility, and I talk about today.  Besides writing bestselling books, Kelly also co-founded The Ready State and San Francisco CrossFit, and has trained elite athletes, coaches, companies, and members of our military.   Kelly shares simple ways to move more, why movement can make you live longer, and how to convince yourself (and others) to move more.  Kelly is a good friend (he wrote the foreword to my book!), an amazing teacher, and someone who is dedicated towards building a brighter future.  Listen now.  Show highlights include:  Why training around other people unlocks faster gains—physically and mentally (8:35)  The multi-million dollar social media failure of the fitness industry (and how you can start to reverse it for the future) (10:56)  3 dirt-simple ways to incorporate exercise into your everyday life (even if you only have 10 minutes to spare) (12:43)  Why getting 7 hours of sleep each night sabotages your recovery from pain, weight loss and physique goals, and ability to learn new skills (29:40)  The “Event” secret for creating both short and long term goals that keep you in tip-top shape year after year (34:10)  Want to live to 100 and still be functional? Reading this book is your first step… (37:11)  How to reduce your overall mortality rate by 51% by simply walking around your block (38:40)  The “Sedentary” mindset shift that makes you more active without thinking about it (45:30)  The top 5 mobility tools according to the guy who invented modern mobility (1:05:24) How “active rest” on your off days speeds up your recovery (especially if you’re over 50) (1:16:59)  The “body control” method for easing your stress and improving your mental health (1:20:49)   Want to live to 100 and still be functional? Then order a copy of Kelly’s brand-new book Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully on Amazon here: https://www.amazon.com/Built-Move-Essential-Habits-Freely-ebook/dp/B0B5STDSC8  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Last episode, I mentioned how I’m the happiest I’ve been in recent memory. In this episode, I’m revealing why…  When most guys want to become happier, their first instinct is to improve their fitness, their finances, or level up in their career. I’ve fallen into this trap myself. But these 3 things don’t make you nearly as happy as focusing on another aspect many guys tend to overlook: Your relationships!  In fact, according to Jonathan Haidt, social psychologist and author of Happiness Hypothesis, the best way to improve your overall happiness is by improving your relationships.   That’s why in this episode, I’m revealing the 3 practices I’ve used to strengthen my most important relationship—my relationship with my wife—so you can use these strategies to strengthen your relationship with your spouse.  Want to strengthen your relationships and improve your happiness?  Listen now.  Show highlights include:  The top 3 practices to strengthen your relationship with your spouse (even if conflict frequently bubbles up) (3:08) How to get a “personal trainer” for your mental wellbeing by doing this specific type of therapy (3:27)  Why doing couples therapy even when your relationship is great can actually make it stronger and more rewarding (4:13)  The changes that occur in your relationship when your wife becomes your children’s mother (5:45)  The insidious “Chronic Contempt” trap long-term relationships fall into which poisons them from the inside out (7:48)  Why seeking outside help for your relationship struggles is a sign of strength, not weakness or failure (9:51)  The biggest mistake men make when trying to calm their spouse’s worries and anxieties actually make it worse (and how to fix it to strengthen your relationship) (15:56)  How seeing your spouse as your role model can morph a healthy relationship into a toxic one (18:04)  How to transform every conflict in your relationship into an opportunity to improve it (22:44)  Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join. Also, a few updates in Man Flow Yoga World… NEW Useful Playlists features - we've been creating useful playlists of workouts for commonly searched workouts, such as: Morning Yoga, All-Standing Routines, Back-Pain Relief, Low-Impact Recovery Workouts, Power Yoga, and more! Click here to view those now. (More on the way!) Man Flow Yoga Program Roadmap - we've created a sequence of programs you can follow to take you from total beginner to advanced Man Flow Yoga practitioner. Click here to view the Man Flow Yoga Program Roadmap. April Challenge - Fix20 - We'll be starting our NEXT Members' Area Challenge on Monday, April 3rd, using the Fix20 Program. Click here to sign up for the daily emails. 3 & 5 Day / Week Accountability Emails for Beginner Programs - You can now sign up for emails for all beginner programs for as little as 3 days per week. This is available in the following programs: Absolute Beginners, Beginner's FUNdamentals, Breath Series, Strength Foundations Course, and 90 Days to Flexible.

I haven’t recorded a new podcast episode in quite a while. Why? Well, I have a huge personal announcement as I explain on this week’s episode. I’ve been hard at work creating a comprehensive upgrade to our existing onboarding experience - for new & existing Members alike.    3 of these huge Man Flow Yoga upgrades include:    Upgrade #1: A completely improved onboarding experience for Man Flow Yoga Members - the NEW Getting Started Series Upgrade #2: 6 new Man Flow Yoga programs ranging from recovery to building muscle to unleashing the power of your breath (and more) Upgrade #3: A new, free 7-day challenge for non-members to help you improve your sexual wellness   Not only will these 3 massive upgrades help you get more from Man Flow Yoga, but they’ll also help you in almost every other aspect of your life.    Plus, I share a few personal updates in this episode too — like only being about 6 weeks away from meeting my new daughter :-) and revealing why I’m the happiest I’ve been in recent history, and a few of the reasons behind that.   It’s a jam-packed podcast episode to say the least.    Listen now and take your Man Flow Yoga experience to the next level.   Show highlights include:    How Man Flow Yoga’s new “Getting Started” Series helps you unlock the maximum benefit from your Membership (even if you’ve struggled in the past) (1:01)  Why the brand-new “20 Minute Muscle” series in the MFY Members Area gives you an amazing workout for your strength in only 20 minutes (2:13)  A new program designed specifically for weight lifters, to take you from sore and stiff to ready for your next workout How to reap all the benefits yoga offers—in just 15 minutes a day (5:33) The “Area of Opportunity” mindset shift for staying motivated and inspired when your Man Flow Yoga workouts get tougher (7:03)  How figuring out your “deeper why” for working out makes staying consistent a breeze (applies to every type of exercise too) (9:27)  Have you been struggling to be consistent and get the results you want with Man Flow Yoga? Checking this out puts Man Flow Yoga on “easy mode” (10:09)  The 6 newest Man Flow Yoga programs we recently added to the Members Area (and the unique benefit for each program) (10:55)  Not a Man Flow Yoga Member? Our latest free series will help you perform better in the bed… Here’s why (15:08)    Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

When you set a goal, it’s inevitable that you’ll get off track. Life gets hectic. Motivation fades. And before you know it, months have passed without you working on it.    But it doesn’t have to be this way. By following a few key strategies, you can keep the momentum going (even if you can’t spare 5 minutes).     And you know what?   In this episode, I share my top 3 strategies for getting back on track when your goals get off track. Plus, I’ll reveal the one mindset you must avoid to be successful.    Listen now. Show highlights include:  The weird way planning your goals can actually prevent you from achieving them (and what to do instead) (2:57) The biggest goal-setting mistake most people make which keeps their goals out of reach (3:49)  How the “all or nothing” mindset undermines your success (even if you make progress towards your goal) (4:59)  The “smallest version” secret for keeping your habits alive when life gets chaotic (6:51)  Why stacking your new habit onto an existing habit helps you stick with it (without relying on motivation or willpower) (11:52)  2 ways to create and sustain a new habit—in only two days (14:42)    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Your New Year’s resolution probably sucks. And mine have, too.   Think about it:   Are you even still doing your New Year’s resolution from this year? What about the New Year’s resolution you made in 2016?   Anybody? Anybody at all? Buehler???   But it’s not your fault your New Year’s resolutions failed. Not for the reasons you think, at least.    Here’s what I mean:   When you set up a goal based purely on motivation and willpower, you set yourself up for failure. Why? Motivation and willpower are fickle. They only last a few weeks—at most. And they can backfire on you, convincing you that you’re to blame for always failing on your goals — instead of how society has taught us to approach goals.   Here’s the good news:   There’s a better way to set goals. A way that uses motivation’s and willpower’s fickle nature to your advantage. And a way that helps you conquer any goal you set without fail.    In this episode, you’ll discover this improved way to set goals and build habits, so you can conquer your goals throughout 2023.   Listen now.   Show highlights include:    Why relying on motivation and willpower to accomplish your New Year’s resolution guarantees you’ll fail (and what to do instead) (1:58)  The 2 best habit mindset books which increase the likelihood you’ll conquer your goals (3:15)  The “Habit-Based Goals” mindset tweak for crushing every goal you set (4:50)  Why your motivation and willpower disappears after a couple of weeks (and how to use this as an advantage towards accomplishing your goals) (8:03)  How asking yourself a few key questions unlocks an indestructible sense of discipline for tackling your goals (14:45) Why reducing your New Year’s resolution to only a few weeks instead of the whole year actually makes it easier to do it for the entire year (17:06)  The “Gold Star Chart” Method for erasing overwhelm about your goals, so you stick with them (20:27)  The simple 6-step system for achieving every goal you set for yourself without fail (28:02)    Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Over the course of a year, you pick up a lot of new tweaks, lessons, and tricks which can increase your enjoyment for life. But the problem is, most of these lessons don’t build into habits, and you don’t get as much benefit out of them as you otherwise could. Only by practicing these lessons consciously will you be able to adapt them into your lifestyle and reap the rewards. And that’s one area where I’ve put a special focus on this year. In this episode, I reveal my 5 most important lessons that I’ve implemented throughout 2022 that have increased my satisfaction for life—and they’ll do the same for you.  Best part? Most of the lessons revealed inside are simple to implement and create massive improvements in your daily life.  Listen now. Show highlights include:  The “Energy Training” secret for accepting every part of yourself and bolstering your mental health (2:33)  How getting angry and screaming can actually make the people closest to you love you more (3:24)  Why asking for help as a man is difficult (and how to make it easier) (6:58) How to build an impenetrable fortress around your mental health by spending a few seconds building “micro-habits” (8:59)  The two-second “Stress Eliminator” exercise that instantly melts the stress from your shoulders (10:16)  1250-ish b idea The insidious way bottling your emotions with your spouse builds a subtle resentment (even if you think it’s helping your relationship) (13:43) Why ignoring how many tasks you cross off your to-do list actually makes you more productive (19:49)  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Most people who take their health and fitness seriously fall into a major trap which wipes out all the benefits of better health: They add too much to their plate. Each additional thing they add to their plate decreases their mental, physical, and emotional health. But most importantly, it causes them to lose sight of who they are. For example, in addition to yoga, they also lift weights, do daily cold plunges, fast, buy a new puppy, take on a new client, and try to maximize every single second of their day. But this backfires—and even turns the benefits of any one activity into “anti-benefits.”  The solution?  Training to chill out instead of training so you can add more to your already overflowing plate.  Nobody understands this concept quite like Brian Mackenzie. Brian founded Shift Adapt, wrote a New York Times Best Seller, and trained elite athletes, entrepreneurs, and marines.  In this episode, you’ll discover why you must train to chill out, why nasal breathing can improve your mental health, and why driving under the speed limit is one of the best activities you can do.  Listen now. Show highlights include:  How to improve your fitness, career, and relationship habits by simply breathing out of your nose (5:40)  The “Black Belt” mindset shift for reaching your fitness goals in half the time (9:04)  How “decluttering” your fitness regimen makes you more excited for each exercise you do (even ones you dislike) (11:11)  Why wanting to be healthy as your main fitness goal almost guarantees you’ll fall short (and what to do instead) (13:33)  The 7 shocking benefits of nasal breathing that most people don’t realize (15:27)  Why plunging into ice cold water may eliminate your allergies entirely (21:43)  How chilling out and relaxing is actually the single most important type of “training” you can do (24:22)  The counterintuitive wat cold plunging came make you lose muscle, lower your testosterone, and even gain weight (even if the science disagrees) (37:15)  Why driving the speed limit or under is the most effective “biohack” you can do this week (42:47)  Why breathing through your nose 90% of the time enhances your physical and mental fitness more than anything else (59:46)  Your breath is the best indicator of how well you handle stress. By handling your stress better, everything becomes easier and conquerable. If you want to improve your breathing, go to Brian’s website here: https://shiftadapt.com/breathwork/  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Stress is one of the few certainties of life, alongside death and taxes. And while “good stress” is one of the most effective ways to grow, “bad stress” plays a hand in almost every disease, illness, and injury you get.  But don’t worry—there are simple activities you can do on a daily and weekly basis to curtail stress from consuming your mental (and physical) health.  In fact, I have 12 favorite stress-relieving activities that don’t take a ton of time, but provide an immense sense of relief to both your body and mind. In this episode, I reveal what my 12 favorite stress-relieving activities are, so you can enjoy the cool, calm, and collected sense of relaxation yourself.  Ready to melt away your stress and improve your mental health? Listen now.  Show highlights include:  How waking up 15-30 minutes earlier minimizes your stress for the entire day (4:18)  3 simple “Mindful Morning” movements for relaxing your mind and body and boosting your focus before starting your day (5:37)  Why organizing your day on a notecard raises your productivity and happiness (7:58)  How to decompress after a stressful day by simply sitting in silence (10:46)  The “Mindful Eating” trick which refocuses you better in the afternoon than a steaming cup of coffee (13:13)  How cleaning or organizing your house instantly melts stress from your shoulders (15:40)  The single biggest morning mistake which creates unnecessary stress and overwhelm for the entire day (18:58)  If you’ve watched a video of me on social media or in the Man Flow Yoga portal, you’ve seen me proudly wearing Rhone’s Activewear Gear. Rhone creates the best activewear apparel — and they even introduced a new line of dress clothes that are, hands down, the most comfortable dresswear I’ve worn. Want to try Rhone’s clothing yourself? Save 20% on your order by going to https://manflowyoga.com/rhone.  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Life is full of twists and turns that can turn things that were once easy into difficult experiences. Whether it’s with your health, your relationships, your fitness, or your success goals.  But there are strategies you can employ to make each difficult aspect of life a little easier. And that’s what Josh Whalen, CEO of Blokes, and I discuss on today’s episode.  In this episode, you’ll discover the difference between health care and health insurance, how to navigate rocky waters in your relationships, and simple ways to optimize your testosterone levels.  Listen now.  Show highlights include:  How a poor diet, high stress levels, and mismanaging your environment causes a downward spiral across every aspect of your health (8:46)  Why surgery isn’t nearly as important as the physical therapy afterwards for healing your body (13:44)  How finding a doctor who does healthcare in a non-traditional fashion (i.e. not solely based on health insurance) helps them provide you with healing modalities which aren’t limited by insurance companies (16:28)  Why cash pay medical clinics can save you thousands of dollars (and provide you with better care) (23:31)  How blocking off personal time on your calendar boosts your productivity and shrinks your stress (27:22)  The “Anti-David Goggins” approach for hitting your fitness and success goals (without burning yourself out) (29:35)  Why something as simple as breathing is the antidote to burnout, stress, and mental anguish (37:12)  How being uncomfortable with your spouse today makes your relationship smoother in the future (45:36)  The weird way pregnancy can lower your testosterone levels and sabotage your sex drive (57:25)  5 natural ways to magnify your testosterone levels before going on testosterone replacement therapy (1:04:45)  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

The holiday season can sabotage your exercise routine, especially if you’re traveling to meet up with family. Too often, people use the holidays as an excuse to skip their workouts — but this can have a devastating effect on your routines long after the holidays end.    That’s why it’s crucial to do some sort of exercise while you’re traveling for the holiday season.    Not only will it make exercising easier when you return home, but it’s also an opportunity to bond with your family in a different way.    Before my son was born, I traveled every holiday season. Even though we haven’t traveled as much since he was born, I’ve picked up some simple tips and tricks to make working out while traveling a breeze.     In this episode, I’m sharing my favorite workout hacks (and mistakes to avoid) when traveling, so you stay fit and motivated over the holidays. Plus, I have a special surprise for you at the end of the episode.    Want to stay fit while traveling this holiday season? Listen now.    Show highlights include:    The 4 major mistakes to avoid for staying fit while traveling this holiday season (2:57)  Why exercising the first day of your vacation motivates you to workout for the duration of your trip (5:04)  The “Environment Energizer” secret for having better workouts while traveling than you do at home (7:01)  How to trick your brain into creating a “workout groove” on vacation so exercising becomes automatic (11:16)  How to squeeze in as much exercise as you want on vacation (without upsetting anyone else you’re with) (12:40)  The only 3 pieces of workout equipment you need while traveling (14:02)  How to transform the easiest workout into a challenging sweat fest by making two simple tweaks (18:16)  Why today is the single best time to sign up for Man Flow Yoga (or convince your friends to join) (21:35)    Ready to start Man Flow Yoga for real? Get ready to say goodbye to aches and pains, feel stronger and more confident in your body, and improve every aspect of your physical fitness, with our Black Friday Sale. There’s never been a better time to join Man Flow Yoga! This is our biggest sale of ALL time, with savings of $231/year (64% off the regular price!).    Take advantage of the sale before it vanishes here: https://shrtlnk.co/xMJNO    (And no, we aren’t having a NYE sale…) 

Man Flow Yoga Members and fans always want to know what my weekly workout routine looks like.    Do I do Man Flow Yoga routines every day? Do I mix in resistance training? Do I run a few times a week? Is there anything else I do to maximize my physical health on a daily or weekly basis?    Well, in this episode, I’m answering all these questions and more. You don’t have to copy my exact weekly workout routine, but you will discover some new ideas that you can adapt into your own routine.    Want to know how I keep my body in tip-top physical shape (and how you can too)? Listen now.    Show highlights include:    How following an exercise routine early in the morning boosts your productivity and minimizes your physical and mental stress (2:35)  Why walking around the block “primes” your mind and body for the day (7:58)  The “Superset Secret” for burning more fat from exercising in less time (11:17)  Why I use a personal trainer (and why you don’t have to unless you want) (12:27)  Why resistance training improves your sleep quality more melatonin (16:47)  How to squeeze in a stiffness-extinguishing workout while you’re watching TV before bed (17:17)     Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Your body goes through massive changes as you age—especially as a man:  You can’t build muscle as easily. Your libido starts declining. Your body magnetizes more and more fat. And when one aspect of your health goes—whether physical, mental, emotional, or sexual—it trickles down to every other facet of your health.  But here’s the silver lining:  The opposite is true. Fixing one aspect of your health bleeds into every other area of your life. And you know what? It starts by doing simple things today, so you can thrive in your 50s, 60s, and beyond.  In today’s episode, Dr. Judson Brandeis, a men’s sexual wellness expert, joins me to reveal how to improve your physical, mental, emotional, and sexual health.  Want to age like fine wine? Listen now.  Show highlights include:  The “Maslow’s Hierarchy of Sexual Needs” for creating a thriving sex life late into your 50s and 60s (5:17)  The simple, yet difficult testosterone elevation recipe which helps you feel better physically, mentally, emotionally, and sexually (14:17)  3 must-read books for making lasting lifestyle changes and reaping the benefits of better health (15:18)  How to finally lose weight and keep it off with the “Backpack Method” (16:58)  Why our modern healthcare system reduces time amount of time you have with your doctor (and how to make the most from your trips with limited time) (30:34)  The counterintuitive reason being under 10% body fat as a man is lethal (42:17)  The scientific reSon why it’s almost impossible to get fat from eating protein (46:56)  This one supplement with no side effects will improve your blood pressure, boost your cognitive function, and enhance your sex life (1:00:17)  3 deadly reasons why men’s life expectancy is 5 years shorter than women’s today (when it was only 1 year shorter than women’s 100 years ago) (1:03:34)  Want to learn more about Dr. Brandeis and how he can help you restore every facet of your health? Visit his website at https://brandeismd.com/. And grab his book, The 21st Century Man over at https://thetwentyfirstcenturyman.com/.  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Too many people who struggle to eat healthy make a couple of fatal mistakes:  They either overcomplicate eating healthy. Or they think of their eating habits as a “diet.” And many people commit both mistakes.  Here’s the truth:  Eating healthy isn’t as hard as you think. In fact, burgers, tacos, and pasta are staples in my recipe book (even though most health “experts” will say they’re unhealthy).  And you know what else?  You don’t need to meal prep every meal, count every calorie, or cut every guilty pleasure food from your eating habits to lose weight or gain muscle.  In this episode, you’ll discover some of my favorite tips and tricks that simplify my nutrition, and make eating healthy even easier than eating unhealthy foods.    Want to lose weight, build muscle, and feel better each day from your food? Listen now.  Show highlights include:  Why dieting is the worst way to lose weight and sustai it (and what to do instead to shed fat) (3:02)  The “made from scratch” secret for building better nutrition habits (without giving up tacos, burgers, or sugar) (5:12)  How cooking more food than you can eat prevents your cravings from tricking you into devouring a whole bag of chips in one sitting (9:15)  4 dirt-simple and healthy recipes you can make this week (even if you’re not a good cook) (12:00)  Why eating more protein and veggies is a cheat code for weight loss (15:28)  Why “wasting” money on healthier foods today will actually save you money in the future (23:00)  How to convince your brain to stop craving unhealthy foods within the next few weeks (31:52)  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

After hitting 30, your testosterone levels drop by about 1% per year. This is a natural, but not optimal, process. But there’s a bigger problem when it comes to testosterone:  Even young 20-year-olds have devastatingly low testosterone levels!  Low testosterone tanks your energy levels, your confidence, and even your work ethic. It also makes it harder to burn fat and build muscle. And low testosterone even has adverse effects on your mental health.  So, what’s causing this low testosterone epidemic? And what are some natural ways to optimize your testosterone—at any age?  In this episode, Blake Bowman, owner of Guerrilla Zen Fitness, joins me to discuss simple strategies (and more advanced biohacks) to naturally boost your testosterone levels.  Listen now.  Show highlights include:  How foods packaged in plastic sabotage your endocrine system and testosterone levels (8:07)  Why testosterone replacement therapy and testosterone-boosting supplements should be your last resort to restore you T levels (and what to focus on instead) (11:00)  5 common household items which can hurt your testosterone levels (12:04)  3 vitamins and minerals your body must have in order to make testosterone (and 2 food sources jam-packed with these nutrients) (16:03)  Why your confidence and work ethic helps predict if you have healthy or unhealthy testosterone levels (21:14)  4 simple, yet powerful ways to improve your sleep quality, lower your stress, and boost your testosterone (31:23)  The “cabin in the woods” method for lowering your stress levels by 80% overnight (52:12)  Why spending 20 minutes in a sauna boosts your happiness and calmness more than anything else (and how to buy an affordable sauna for your home) (1:08:25)  If you want to learn more about Blake, you can follow him on Instagram here: https://www.instagram.com/guerrillazen/. Or visit his website at https://guerrillazen.com/.  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

Nobody likes getting injured. They wreck your routine, undermine your mental health, and stop your progress towards your fitness goals.  But they’re a natural part of working out. And when you understand why injuries happen, they can actually be an opportunity for growth.  For example:  When I was 11, I had a recurring patellar subluxation in my knee that lasted until long after I graduated from college. Surgery at 16 didn’t help. Wearing a knee brace throughout my collegiate lacrosse career didn’t help. Then, I had a terrible episode at the World Lacrosse Games, which kept me sidelined for months.  This injury coincided with the start of Man Flow Yoga. In fact, it’s one of the main reasons I created the Strength Foundations Challenge. If you’ve been through that program—or Man Flow Yoga’s Bulletproof Your Knees course—then you know that we focus on your hips and ankles more than your knees.  Why? Because the site of your injuries isn’t the root cause of your injuries. This mindset shift changed how I approach injuries forever. And in this episode, I’m sharing everything I’ve learned about injuries with you.  You’ll discover a few more mindset tweaks that keep your progress moving forward (even when you’re injured), how injuries reveal “unusual” weaknesses, and the best way to recover from injuries, so you heal faster and prevent future injuries.   Want to use your injuries as an opportunity for growth? Listen now.  Show highlights include:  Why injuries are a normal part of working out (and how to use your injuries as an opportunity) (2:02)  How exercising through minor injuries actually accelerates the healing process (3:06)  The simple “prevention” mindset tweak which dramatically reduces your risk of minor, soft tissue injuries (8:18)  Why realizing your body will recover from injuries—even gruesome ones—jump starts the recovery process (8:55)  The weird way past injuries motivate you to exercise today (even when your life’s chaotic) (13:52)  How a knee injury when I was 11 inspired Man Flow Yoga’s Strength Foundation course (17:13)  The counterintuitive reason the site of your injury isn't the root cause of your injury (18:01)  Why the “RICE Method” of healing is backwards (and the proper way to recover from injuries faster and prevent future ones) (22:19)  How your hips and ankles are the two biggest culprits for your knee pain (25:27)  3 simple ways to tell if you’re in pain or just dealing with discomfort that you need to push through (29:07)  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

If you’ve ever tried to lose weight, you know how difficult it can be. And you know what? Sustaining your weight loss after achieving your goals is even more difficult.  Why?  Because there are a lot of misconceptions men have about weight loss that makes this process harder. Too often, men fall into the insidious “all or nothing thinking” trap which constantly keeps their goals out of reach. Or men will rely on their willpower alone, only to run out of motivation and regain any weight they lost.  That’s the bad news.  The good news?  There are only 4 weight loss levers you can pull at any time. And by creating systems around each of these levers, you can not only achieve long-lasting weight loss, but you can also make the process easier and even more fun.  In this episode, Dr. Anthony from the Fit Father Project, who has helped over 50,000 men achieve long-term weight loss, joins me to discuss his best strategies, mindsets, and habits to simplify your weight loss journey.  Want to make weight loss an easier and more fun process? Listen now.  Show highlights include:  The 4 “Weight Loss Levers” for achieving sustainable weight loss with ease (7:33)  How your thoughts, emotions, and relationships either sabotage or empower your weight loss success (13:22)  The “Future Casting” trick for hacking your brain’s psychology and simplifying weight loss (14:18)  How to make your default state of being healthy so you don’t have to “try” anymore (21:14)  2 of the biggest weight loss misconceptions which keep you stuck and unable to shed extra fat (22:26)  The “Swapping Secret” for creating healthier habits (without relying on willpower) (28:02)  Dr. Anthony reveals the most sustainable diet for men — after helping over 50,000 men achieve long-term weight loss (38:34)  3 practical weight loss strategies you can start today to feel better tomorrow (43:04) The “Perfect Plate” strategy for making your dinners healthy and delicious without counting calories (even when you eat out) (46:09)  Why exercising transforms your muscles into “nutrient sponges” and makes sustained weight loss easier (1:07:00)  Need help creating a system for sustainable weight loss? For the next three days only, Fit Father Project is offering all Better Man Podcast listeners an exclusive 35% discount to join their FF30X Weight Loss Program. Sign up before the discount expires at https://FitFatherProject.com/mfy.  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.

The first yoga workout I ever did was life-changing. Realizing I wasn’t nearly as strong as I thought, lacking flexibility, balance, and body & breath control, I was motivated to make yoga a permanent part of my fitness from that day on. But as I attended different yoga studios and instructors, I realized that something was missing. I wasn’t getting the emphasis on technique that I wanted from the workouts. I didn’t know where I should feel the pose, which muscles to target, or what I should be striving for. I also didn’t understand how to modify the poses to fit my typically inflexible male body. And the inclusion of the spiritual aspects just didn’t jive with me. I was there for a workout, not a spiritual counseling session.My experience with yoga isn’t unique. If I was going through this, I knew that there plenty of other fitness-minded guys out there who were just like me - who were interested in the physical benefits that yoga had to offer, but wanted a more fitness-focused approach, more emphasis on proper technique, and some tips on how to make the poses work for their limited flexibility. And that’s how Man Flow Yoga was born. Here’s the truth:  Man Flow Yoga is not “real” yoga in the traditional sense. But for many, that’s a good thing - because traditional yoga isn’t what they’re looking for. Not everyone all men wants to use yoga to improve their spirituality. In fact, most men want a gentle workout that can help their gym gains, Many men use yoga as a form of low-impact exercise to help with their overall fitness,  to help with functional strength, flexibility, injury preventionprevent injuries, and to help them feel their best each day. make them feel their best each day.  Unfortunately, since most yoga caters to women, a reality stemming from the fact that 80% of yoga studio attendees are female, traditional yoga can be dangerous for men who are less flexible. Especially when there is not enough emphasis on proper technique, let alone providing appropriate modifications for men who are not flexible. In this episode, you’ll discover how stumbling into a hot yoga class led to the creation ofcreating Man Flow Yoga and how it has gone on to help over 10,000 men (even though it’s not “real” yoga), including (1) how I got started with yoga, (2) what I felt was missing from yoga as a fitness-minded male, and (3) how MFY evolved to serve both my needs and the fitness goals of other fitness-minded guys. And how Man Flow Yoga has helped over 10,000 men (even though it’s not “real” yoga).  Listen now. This is a really important episode for me Show highlights include:  The weird way focusing on your fitness boosts your productivity (1:43)  Why shaming yourself when your fitness routine goes haywire makes it harder to get back on track (and how reading one book stops you from shaming yourself) (3:49)  How “mirroring” yoga poses in a yoga class can cause devastating injuries (and why this is especially true for men) (14:31)  Why it’s smart to mixmixing weight training with Man Flow Yoga, if your goal is strength and longevity is the most effective and safest way to get jacked (25:14)  How even the simplest traditional yoga poses can wreak havoc on men’s knees, ankles, and back (27:30)  Have a high resting heart rate? Try this Man Flow Yoga Challenge to drop it by 10%—in just two weeks (35:45)  4 non-physical benefits of Man Flow Yoga which help you feel better more often (36:31)  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.   Power Quotes:  “Fitness just makes you more capable.” (2:00)  “You're not always gonna be at your best.” (4:56)  “Man Flow Yoga is not typical yoga.” (8:07)  “Men are less flexible than women.” (16:17)  “Yoga on its own is not the best way to get jacked.” (25:14) 

Many men stumble into yoga after a debilitating injury prevents them from training. This is how both Benjamin Sears and I discovered yoga. But even though this may be the cause of starting yoga, the reason you stay could be completely different. Some men use it as a way to enhance their strength training and prevent injuries. Others use it to develop more flexibility and keep joint pain at bay. And some men find the tough workouts give them a way to develop radical self-awareness and self-acceptance.  Today’s guest, yoga instructor and founder of LuxYoga, Benjamin Sears, uses yoga to accomplish all three goals. Not only has yoga helped him improve his physical health, but it’s also made him a kinder person — to himself and to others.  Best part?  The “skills” he’s learned from yoga carry over to every other area of his life. And the same will happen to you if you’re disciplined enough to stick with them.  In this episode, you’ll discover how yoga allows you to accept your emotions and forgive yourself. Benjamin reveals the trick for doing repetitive poses without boring yourself. And he shares simple mindset shifts which help you improve every aspect of your life.  Listen now. Show highlights include:  How to tell if the way you’re training will wreak havoc on your joints before suffering a debilitating injury (5:12)  Why being aesthetically “fit” doesn’t prevent you from serious injuries (and the best way to prevent injuries) (6:02)  How yoga helps you confront your feelings and become comfortable with even the nastiest ones (9:40)  The “Yoga Maps” method for using yoga poses to forgive yourself of your biggest mistakes and shortcomings (14:18)  The “Perpetual Calibration” secret for doing the same poses thousands of times (without boring yourself to death) (23:03)  How to use simple mantras to distance yourself from negative self-talk (without acting like a hippy-dippy yogi) (32:58)  How strength training can be just as meditative as yoga (45:43)  How to use Man Flow Yoga to lift heavier weights in the gym (and how to use strength training to improve your yoga poses) (48:08)  The simple “Opportunity, not Obligation” mindset shift which unlocks profound improvements in your mental, emotional, and physical health (50:02)  If you want to connect with Benjamin, you can find him on Instagram at @Benjamin.Sears or check out his website here: https://www.luxyoga.com/.  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.   Power Quotes:  “I went to yoga as a last resort.” (7:15) - Benjamin  “Yoga felt like the only place I was allowed to have any kind of feelings.” (9:02) - Benjamin  “One of the best things about modern yoga is the community it creates.” (14:07) - Benjamin “Poses are really good tricks to keep you engaged in self-reflection.” (16:40) - Benjamin “Progress is never linear.” (17:33) - Benjamin “The teacher’s job is to shorten the arc of suffering for the student.” (43:06) - Benjamin “Put intention in your tension.” (1:02:30) - Benjamin

I started the BMP because I saw a gap in the way that men talk about their overall health and well-being, and … When life throws you curveballs, it’s easy to set your workout regimen and habits aside. Then wonder why you don’t feel as great as you normally would. You’re not immune to life’s curveballs, and neither am I. I’ll be honest - I’ve had a rough couple of months. Traveling more than usual led to getting COVID — while I’m in the middle of moving. I hadn’t had a normal workout in weeks, which made my back pain resurface with a vengeance. And I noticed I was in a state of mild depression - until I tried a few simple grounding techniques to re-establish my habits.  And you know what?  You can use these same techniques I reveal on today’s episode to get yourself out of a funk whenever life gets in the way. It may not be easy. But re-establishing your routines is one of the most effective ways to overcome life’s curveballs.  Since today’s episode serves as a recap from season 1, I also share the top 5 episodes so far, and re-establish my main goal for the podcast: Improving your total well-being, especially on the neglected side of your mental and emotional health. I started the Better Man Podcast because I saw a gap in the way that men talk about their overall health and well-being. Too often, men shove their emotions down to act more like a “man.” But this causes insidious side effects like rage, depression, and shame.  But there’s a better way to build your mental and physical health, improve your relationships, and feel more joy each day. And each episode will dive into specific and actionable steps you can take today.  In this episode, you’ll discover the most effective ways to re-ground yourself if you’ve fallen off the wagon, simple tricks to improve your mental and emotional health, and an update on the future of the Better Man Podcast and Man Flow Yoga.    Listen now. Show highlights include:  The 2 most rarely talked about aspects of men’s wellness which crushes men’s joy everywhere (9:05)  Why shoving your emotions down instead of inviting them in slowly sabotages your wellbeing, relationships, and life (10:51)  The counterintuitive way being vulnerable makes you more masculine (12:19)  The top 5 Better Man Podcast episodes for building an impenetrable state of mental health (12:43)  How to calm yourself in stressful situations simply by breathing (and how to unlock the power of breath in the next 28 days) (14:19)  Why shame is the #1 threat facing men (even if you don’t think your shame consumes you) (19:17)  4 simple ways to ground yourself again after falling off the wagon with your daily habits (32:550  The “Happiness Lens” mindset shift which keeps depression at bay (even when your life’s in a depressive season) (37:25)  Want to unlock more flexibility and strength, reduce your risk of injury, and feel your absolute best over the next 7 days? Then join the FREE 7-Day Beginner’s Yoga for Men Challenge here: https://ManFlowYoga.com/7dc.  Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://ManFlowYoga.com/join.   Power Quotes:  “The mental and emotional side of things are 2 of the lesser discussed aspects of men’s wellness.” (9:12)  “Men cannot just soldier on and deny their emotions.” (10:32)  “People can go through difficult life situations and come out of it for the better.” (17:30)  “Yoga isn’t always the fix.” (34:43) 

It’s nearly impossible to be on social media without seeing someone upload a picture of their “perfect” life. Flashy cars, big houses, and always looking like you’re having a great time. But true happiness doesn’t come from doing things to satisfy external motivations. For Jesse O’Brien, today’s guest on the show, so much of his happiness comes from being better than you were yesterday. He learned this throughout his life of growing as an entrepreneur, fitness coach, and husband and dad. Jesse found that relying on outside forces to improve your life is a recipe for disaster. When he struggled with severe illness and injuries, not knowing what to do, he turned to the healthcare system. That led him to a decade mired in misery and pain. He decided to take matters into his hands. Jesse learned everything there is to know about health, fitness, and well-being and made himself healthier and stronger than ever. Through his company, Central Athlete, Jesse educates, empowers, and inspires other people to not only survive but thrive in every way as they age. In Jesse’s 2nd appearance on the show, we go over how beliefs shape your worldview and the results you get out of life, how discomfort leads to self-reflection, and why relationships are the greatest teacher in life. Key Takeaways with Jesse O'Brien How Jesse’s ten years of playing competitive tennis translated into his strength training journey. The amount of money you have doesn’t define you as a person. Seek happiness by being better in every role you play in life. Fulfillment and happiness often come not from getting things but from giving back to others. Putting yourself into uncomfortable and stressful situations is often the greatest therapy. Relationships are the mirror through which you see your flaws, strengths, and weaknesses. Don’t be afraid to look into it. Your beliefs shape the quality of your life. Learn how to adopt ones that empower you. Find out the 3 psychological traits that most often lead to a state of misery. Short fixes and instant gratification are making us mentally and physically weaker. Do this instead! Nature is our default setting. Go for a walk, and learn how to breathe correctly. You’ll be surprised what this will do for your well-being. You can get in some movement or exercise wherever you are. Don’t make excuses! Contrary to trendy beliefs, you don’t need to be an assh*le to be a masculine man. The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

In this episode I am joined by a long-time friend and fellow fitness entrepreneur, Sean Vigue, to discuss habits and mindsets we employ on a daily basis for better mental wellness, including movement practices, how to live in the present, and how to deal with being upset. So many people are trying to improve their physical appearance while neglecting the mind and body connection that, if nurtured, can positively impact all areas of life. It’s what today’s guest, Sean Vigue, has learned throughout his career of teaching millions of people to be more flexible, breathe properly, and improve their body awareness. Sean is a former professional actor and opera singer, and he applies the lessons he learned from being an artist to the world of pilates and yoga. He’s mindful that fitness and well-being are much more than hitting the weights and teaches clients that they need to pay attention to their minds as much as they do to their bodies. No wonder he’s known as “the Most-Watched Online Yoga and Pilates Guy” and was recently named one of the “Top 50 Workout Brands” by The Huffington Post. He’s also a six-time bestselling author, and his popular YouTube Channel has over 28 million views and serves over 200,000 people to improve their athletic performance regardless of age. In this episode, we cover the importance of developing an intimate relationship with our mind, body, and breath, how being present can help us find purpose, why body awareness translates to our relationships and professional lives, and so much more. Key Takeaways with Sean Vigue Sean wasn’t happy with just weight lifting, so he incorporated a lot of movement and breathwork into his workout routine. A balanced body leads to a balanced mind. What Sean learned about the relationship between the body and mind by witnessing the work of professional theater actors and singers? Every moment you sit and wait for the right time is another moment lost forever. Lean towards action in life. Finding a spouse that will compliment you is one of the greatest life hacks. Harmony in your personal life translates to your professional life. Don’t want to hit the gym? Just take a long walk; it will do wonders for your well-being. How Sean stays fit while juggling his father, husband, and friend roles. You’ll often get upset. Witnessing those emotions without pouring fuel over them will make them dissolve. You won’t wish you were stricter with yourself on your deathbed. Give yourself the same compassion you would offer your best friend. Exercise your mind as you do your body. Doing challenging things and battling through distractions will make it easier for you to find your purpose.   The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

This episode with Alex Holmes discusses how us men can be healthier both mentally and emotionally by understanding the patterns that we engage in as men trying to live up to a certain image of how men are supposed to be in our society. Men aren’t encouraged to talk about their emotions and vulnerabilities. They’re encouraged to bury them deep inside and “man up.” That mindset could lead to isolation, loneliness, emotional disconnection from loved ones, and all sorts of other problems down the road. Today’s guest, Alex Holmes, offers a different, more empowering solution for men around the world. Alex is an award-winning podcaster, mental health coach, and author of the book Time To Talk: How Men Think About Love, Belonging and Connection. He’s on a mission to tackle the mental health and loneliness epidemic men are going through. That involves opening the door to difficult conversations that many people are afraid to have. In this episode, we go over why it’s essential to face your emotions to understand them, lingering myths about masculinity, the mental health challenges men experience today, and so much more. Key Takeaways with Alex Holmes To process difficult emotions, you have to express them, not hide them. Don’t be afraid to share your deepest insecurities with your male friends. Bottling them up can only harm your relationships and your self-esteem. Opening up when you’ve been closed off your whole life isn’t easy. It’s a habit; do it long enough, and it will become second nature. Challenge yourself. Have that uncomfortable conversation; step outside of your (emotional) comfort zone. It’s OK to push forward as a high-achiever. But you also need to learn when to slow down and reconnect with family and nature. Men constantly change masks according to society’s and other people’s expectations. Do this instead! Look around you. Do you have people in your life who you can trust and call in bad times?   The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

Today’s guest, Chase Chewning, is an army veteran, fitness entrepreneur, and podcaster who overcame that fear that so many of us men have: to open up and share their vulnerabilities. Chase has endured severe emotional and physical traumas. He lost his father when he was 19 and soon after suffered horrendous injuries to his entire body that required a complete reconstruction of his femur. On top of that, he suffered from PTSD after ending his deployment. Those experiences took a severe toll on his entire well-being. But ultimately, they were the catalyst for him to dive deep into his biggest insecurities, share them with the people he loves, and accept what life brings him, good or bad. He’s now helping people all around the world transform their bodies and minds through conscious content, coaching, and consulting services. Today, we cover his journey from army veteran to fitness coach, the importance of listening to your body, why bottling up your emotions is a surefire way to anxiety and trauma, and so much more. Key Takeaways with Chase Chewning The key lessons Chase learned about health from his years of podcasting. Your body is your greatest coach. Stop and listen to what it’s saying before you do yourself harm. What’s one thing you can commit to that you know will make you happiest in the long run? Find out how Chase bounced back from PTSD and depression after losing his father and suffering gruesome injuries. Surround yourself with people that love you, and love them back. The quality of your relationships determines the quality of your life. What’s your love language? Learn Chase’s practice for identifying his deep-seated emotional issues. Don’t bottle up your emotions. Do this instead. Stop trying to control external events. Let them unfold and see what happens. Sometimes a walk in nature can be more beneficial for your health than a gym session.   The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

Today's guest, BJ Gaddour, has mastered both areas. BJ went from being a pudgy kid to being named one of the 100 Fittest Men of All Time. He's also the former fitness director of Men's Health Magazine and the author of the book Your Body is Your Barbell. BJ started training with the same goals many of us had: To get stronger and look good in the mirror. There's nothing wrong with that approach. But fitness is so, so much more than that. BJ learned that the hard way. He could lift 500 pounds but couldn't do a lunge or a single pullup. His body disobeyed him, even though he was strong as a bull. He's since molded himself into a primer on increasing muscle mass, getting stronger, and being more agile than ever. More importantly, he found that being mentally fit is as important as being shredded. In today's episode, he shares his advice on how to train as you're getting older, the importance of leaving ego aside in every aspect of your life, how he took agency over his mental state, and much more. Key Takeaways with BJ Gaddour Negativity can fuel you to achieve your goals. But there's a better way. How BJ recovered after two years filled with traumatic events. It's OK to push yourself, in work or fitness, but give yourself a breather from time to time. Avoiding uncomfortable emotions is the worst thing you can do. Do this instead. Don't jump out of bed checking on social media. Find out how BJ primes himself in the morning to have a kickass day. To succeed, revel in the success of other people. You don't need a gym for a killer workout. Learn how to squeeze in one wherever you are. Want to test your mobility? Try out BJ's Turkish Getup test. Why constantly breathing through your mouth when training is hard on your body... Use these nasal breathing techniques to improve your fitness, increase overall capacity, and recover faster! The Man Flow Yoga Members' Area - 7-Day FREE Trial\ Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results -- feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

How can disaster and setbacks help us change for the better? Today I’m speaking with Dr. Anthony Balduzzi, a weight loss expert, and doctor in naturopathic medicine. Dr. Anthony is the founder of The Fit Father and The Fit Mother project, and has helped over 40,000 people lose weight and get healthy without following fad diets or spending countless hours in the gym. Anthony is a former national champion bodybuilder who has used his unique blend of knowledge and experience to help men and women all over the world, in over 100 countries, to lose weight, keep it off, and perform at peak capacities. In our conversation, we dig into the lessons he learned from trauma at a young age, his actionable advice for boosting immunity and staving off disease, the importance of reconnecting with nature, and so much more. Key Takeaways with Dr. Anthony Balduzzi How a skiing accident that shattered Anthony’s body turned out to be the most transformative experience in his life. You decide whether pain destroys you, or helps you grow. Don’t run away from uncomfortable emotions and sensations in the body. Sit with them, observe them, and see what happens. Learn the “behavioral hooks” through which Dr. Anthony helps clients lose weight and keep it off. Don’t rely on willpower. Create sustainable systems, and you won’t even need willpower after a while. Exercise doesn’t need to take a lot of time. Find out how some of Dr. Anthony’s clients lost over 100 pounds by simply walking. We’re neglecting nature’s profound effect on our physiology. Breathe some fresh air, get some sun on your body. Learn the easiest and most overlooked nutrition routines that will improve your health. The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

In this episode, I’m talking to Blake Bowman, a postural alignment and corrective exercise coach who’s been in this industry for over a decade. During that period, he learned that health and performance is a chess board consisting of many critical moving pieces. Blake has been a guinea pig almost his entire life. After suffering a grueling injury, he couldn’t find help to get his body repaired. He could lift 500 pounds on a deadlift at one point but couldn’t go on a hike. So, he took matters into his own hands and learned how to fix himself. Today, he’s stronger, has better posture, and is healthier than ever. Through GuerillaZen Fitness, he now uses that experience to help people perform and train better without any muscle imbalances and injuries and be at 100% capacity at all times. Today, we discuss how to stop your body from declining, balancing training with self-reflection and reconnecting with nature, the crisis of masculinity, and much more. Key Takeaways with Blake Bowman How his injuries led Blake to become a corrective exercise specialist. Surgery is not always the best option to treat an injury. Try out some of Blake’s advice before going under the knife. Find out why foam-rollers can be a game-changer for your mobility and posture. Blake’s homemade pre-workout cocktail that enables him to crush workouts. It’s good to power through discomfort, but it’s not good to power through pain. Learn the difference. Find out how Blake overcame depression and anxiety after losing his father and suffering a gruesome injury. Ego shouldn’t guide your goals. To help yourself, help others. So much data shows how going out into nature improves our well-being. Find out the key benefits of “forest bathing.” Motivation follows action. Don’t wait around to get motivated; start taking action and see what happens. Have clarity on your purpose and goals, and you won’t suffer from burnout. We’re witnessing a nationwide decline in testosterone levels. What can we do as men? Learn his morning sauna protocol for decreasing stress and promoting recovery. The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

How do you run a multi-million dollar business while raising a loving family and taking care of your well-being? It’s a question that so many high achievers have failed to answer for themselves. Today, I’m speaking with Matt Allison, a man that has. Matt went through all the trials and tribulations of founding and then selling a wildly successful business. He was the Founder and CEO of the digital analytics & PR company, TrendKite, that in 2019 was acquired for $225 million. Matt has worked with most of the Fortune 100 companies. As the Founder and CEO of Handraise, he’s on a mission to help every company he works with deliver on their promises and always provide value for their customers. Besides being a successful entrepreneur, Matt is a loving husband and father. But before he learned how to juggle his different roles in life, Matt struggled with stress, anxiety, financial difficulties, and the burden of running a multi-million dollar business in his 20s. Yet, he took invaluable lessons from that experience that made him a stronger person. And he’s here to share them. In this episode, we’re discussing why being financially broke doesn’t mean that you also have to be mentally broke, the importance of unplugging and finding what provides meaning to your life, why discipline equals freedom, and much more. After talking with Matt, one can’t leave without being inspired to take on the world. Listen in and learn for yourself why that’s the case. Key Takeaways with Matt Allison Life can suck, but you choose how to interpret stressful times and what meaning you give them. How he started doing regular self-reflection by listening to Tony Robbins. Learn the morning priming exercise that he does each day. The mindset helped him go from living in a basement with no heating to founding and running multiple multi-million dollar businesses. How team sports changed his mentality and made him appreciate hard work and perseverance. Being an underdog led him to push himself more in sports and business. Learn to appreciate the struggle instead of wishing for life to deal you better cards. Discipline = Freedom. Learn why being disciplined does not confine, but liberates you. Being a Founder and CEO can be stressful, especially at a young age. Learn how Matt overcame the crippling anxiety while running his first business. What lessons did he take away and apply later? Even in his most prosperous days, Matt made it a point to surround himself with people smarter than himself. Find out why. The importance of scheduling play in your life. The habits he followed to lose over 30 pounds.   The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

Today I’m excited to bring my favorite person on the planet onto my podcast - my wife, Marisa Pohlman - to talk about the changes we went through becoming parents, how we stay fit, and the challenges we face in family life. If you’re wondering, Marisa is a PT (Physical Therapist) with a doctorate in physical therapy. She’s also an Orthopedic Certified Specialist (OCS), putting her in the top 5 - 10% of PTs in the country who are also an OCS. One surprising fact about her is that she doesn’t love yoga and rarely practices it. Shocker, I know! Yet, she’s as much an athlete as I am. Marisa’s a former college soccer player and has been physically active her entire life. Her depth of knowledge about everything related to the human body informed many of the videos I made about yoga poses for different body types. Since having Declan, our lives went through a tectonic shift. It made us reevaluate our priorities, daily activities, and eating and work habits.That inherently brought new challenges we had to tackle in our relationship to build a healthy role model for Declan to look up to. And so far, I’d say we’re crushing it! In this episode, we’re discussing the importance of honesty, empathy and trust in the relationship, the importance of equal parenting, why men need to take care of their mental health, and so much more. Key Takeaways with Dean & Marisa Pohlman You have a picture of what having a child looks like, but how does that compare to reality? Find out how having Declan changed our life, our values, the way I work, & my daily activities. Our top lessons from two and a half years of marriage. How Marisa’s eating habits improved after we met. And on the flip side, how my cooking evolved after I met her. Weight gain is insidious. Find out how Marisa realized that she gained weight and tweaked her approach to shed those additional pounds. The best relationships are built on trust and empathy. Learn what we did to be more present with each other. Your child should see you function as a family unit. Learn the importance of equal parenting and open communication. Different upbringing leads to different styles of parenting. Find out how that influences how we’re navigating parenthood. Staying fit and healthy while raising a child is challenging. Learn the importance of planning family meals. Learn Marisa’s three-step routine during pregnancy that made her more capable of taking on the day’s challenges. Find out how my habits changed after becoming a dad. Learn my method on how to stick to yours. The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

There’s more to peak performance than just training your body, and we get into that in detail today with my guest, Brandon Epstein, founder of Jump Rope Dudes and CEO of The Owned Industries. Brandon Epstein is a mental health and performance coach and the co-founder of Jump Rope Dudes, an online fitness community with over 120 million views on YouTube and a following of over one million people worldwide. He’s also the CEO of The Owned Industries, where he helps people with their mental performance and beyond. Brandon went from a series of toxic relationships, massive debt, and being 60+ pounds overweight, to building a 7-figure business, finding his soulmate, and getting into the best shape of his life. Brandon started his business committed to achieving peak physical shape. However, during his physical transformation, he learned that fitness is much more than being physically fit. Today, not only is Brandon helping people attain the best physical shape of their life but he’s helping them become mentally and spiritually healthier too. In this episode, we’re talking about the power of beliefs in changing our bodies and minds, how you can achieve a flow state more often in your life, Brandon’s four pillars of fitness, and much more. If you feel you could perform better in any aspect of your life, tune in. Key Takeaways with Brandon Epstein Forget about fad diets. Learn Brandon’s simple formula for getting fit. How Brandon’s trip to Colombia at age 24 transformed his life. Finding the perfect partner often means finding someone who matches your energy. Find out how Brandon and his wife Sarah decided they were perfect for each other. How he got out of debt and bounced back after several failed businesses. Awareness is a superpower. Learn the four stages of awareness that Brandon swears by. You can’t change your life without adopting empowering beliefs. Learn Brandon’s process to replace your limiting beliefs with ones that will propel you forward. Find out how you can quickly enter a meditative state by doing challenging activities. You’ll get frustrated during your journey to reach a state of complete awareness. What to do when those feelings arrive? Don’t just introduce new habits without knowing why you’re doing them. What are you actually trying to achieve? The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

For most of my adult life, I’ve been doing yoga. However, at one point, I decided to up my fitness game. Sure, I was pretty lean. But I wanted to be stronger, pack more muscle, and build a more capable body. That’s where today’s guest, Jesse O’Brien, came in. Jesse has always pushed his limits as an athlete and taught me how to push mine. Jesse is a self-proclaimed guinea pig that uses his body as a proving ground. Case in point, he completed a 262-mile endurance race with no sleep for four days straight. Jesse completely obliterated my misconceptions about fitness, muscle building, and diet. He made me look deeper into what I ate, how I trained, and what my goals were. Using that knowledge, he helped me remove the self-imposed roadblocks impeding my progress. The funny thing is, I’m now even more comfortable and capable of performing complex yoga poses. I’m stronger than ever (like pulling 385 pounds on a deadlift strong), healthier than ever, and I love what I see in the mirror. Today, Jesse’s doing for other people what he did for me. His revolutionary company, Central Athlete, supports clients to lose weight, have more energy, and get stronger. More importantly, they support them in building a fitness lifestyle aligned with their deepest values, empowering them to lead a more fulfilling life. In this episode, you’ll learn how Jesse transformed my approach to dieting and weightlifting, why being leaner is not necessarily healthier for you, why he believes suffering leads to clarity, and so much more. Key Takeaways with Jesse O’Brien Before training with Jesse, I had a 4.6% body fat percentage. Learn why it’s not always healthy to have such low body fat levels. Why doing yoga for years set me up for success in my weightlifting journey. How much muscle can you build during your first year of lifting weights, and how much if you’ve been strength training for years? How Jesse pushed me to train harder and smarter and how that helped me gain clarity of what my body and mind are capable of. Why Jesse believes that resistance training is the ultimate anti-aging medicine. How I packed on two pounds of muscle in three months following Jesse’s training protocol. Finding your why is one of the most important discoveries you can have. Even when you’re trying to get stronger and fitter. Learn Jesse’s habits through which he pursues his path towards physical and mental mastery. Learn the seven primal movements everyone should do daily to be stronger and lead an active and healthy lifestyle. The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

Matt Vincent is a two time Highland Games World Champion and the founder of the successful brand HVIII Brand Goods that helps people eliminate the bullsh*t in their lives through movement, mindset, and motivation. After going through various adversities (he had nine knee surgeries as well as a total knee replacement) and enduring excruciating pain, he found beauty in the simplicities that his new life offered. After his father died, Matt realized that the time we have left on Earth is finite, and precious. He now lives every day as if it was his last. He’s no longer identifying as just an athlete. Competing with others is now in the rearview mirror, he’s in competition only with himself. To be better, bolder, and wiser. In this episode, we’re discussing how stress can benefit us, the importance of being honest with ourselves and other people, and how taking ownership of our lives is a pathway to boundless personal growth. Key Takeaways with Matt Vincent Why Matt experimented with different diets and to what result. How pain and trauma changed his outlook on life. How he balances every aspect of his life (business, relationships, health). How experimenting with psychedelics led him to breakthrough realizations. Matt’s transition from an athlete to entrepreneur. Practicing jiu-jitsu with a bad knee: How to do it? Surround yourself with people that are positive and bring value to your life. Matt’s morning routine that gets him absolutely fired up for the day. Why discomfort and suffering are invaluable in the pursuit of excellence. Find out how his injuries made him even tougher mentally than before. The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram

How do you push yourself and your goals forward while living a balanced life? This episode features Nate Checketts, the Co-Founder and CEO of Rhone, an activewear lifestyle brand founded on the ethos “Forever Forward”; a phrase that perfectly encapsulates what Nate is all about - get up every time you fall and improve and get better each day. Nate does this while making time for the most important thing in his life - his family, and we get into that and much more in this episode. Nate is someone who is creating something much larger than a clothing brand, and is an inspiration for men all around the world. In this episode, we’re talking about some of Nate’s beliefs around mobility, longevity, and long-term health. We discuss the importance of men being vulnerable, how discomfort can make you a better person, and being a great parent and husband while building a successful business. Nate has built a strong community around Rhone by associating the menswear label with issues like mental health, physical recovery, gender equality, and positive masculinity. He believes that long-term health and longevity is about striving for balance and doing different things that bring you joy and happiness. I couldn’t agree more. Key Takeaways with Nate Checketts Be 1% better every day; in fitness, at work, at home. How Nate got into yoga, and how it changed his perception of fitness. How taking care of his physical and mental health makes him a better dad. Sustain mobility and fitness into your 30s and 40s, without killing your body! Ways in which you can improve your life by seeking discomfort. Greatness requires sacrifice, but you don’t need to suffer. How to be present with your children and wife while running several businesses. Perfection is the greatest enemy of progress. Being an athlete is only a small part of being human. Setting goals is great, but do this after! You meditate, and you exercise; there’s a way to do both! The importance of men sharing their emotions and being open. The Man Flow Yoga Members’ Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.  FREE 7-Day Beginner's Yoga for Men Challenge 15-Minute On-Demand Videos No flexibility, no yoga experience required. Noticeable results – feel better, stronger, and move better. BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine Visit ManFlowYoga.com/7dc to start the challenge today! Connect with Dean Pohlman Facebook YouTube Instagram