Today’s episode is not just a pep talk — it’s a guided journaling ritual that you can repeat daily, weekly, or even just on the weekends to reset your nervous system, reflect on what matters, and build the kind of mindset that creates a long, happy, healthy life.

I call this the 3G Journal Ritual.
 Gratitude. Grit. Growth.

Let’s dive in.

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Here’s a little-known truth about nutrition: some foods aren’t just healthy — they become even more powerful when combined with the right teammate.

Think of it like the Avengers. Iron Man is great. Captain America is strong. But when they come together? Whole different level.

Today, we’re diving into synergistic food pairings — combos that work together to amplify health benefits, boost absorption, and unlock nutrients your body can’t get alone.

We’re also talking about combo mistakes that might be stealing those gains.

This is not about making things complicated. This is about working smarter, not harder — in the kitchen and in your body.

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today’s throwback takes us back to Episode 10, where we broke down one of the most underrated, underutilized, and underappreciated parts of any fitness routine — the cool down.

Most people finish their last rep, check the box, and sprint out the door... but what if I told you that the last five minutes of your workout might be just as important as the first five?

In this episode, we explore:

• Why your nervous system needs a cool down to shift from stress to recovery mode
  
  
  
• How skipping it can lead to chronic pain, poor sleep, and stalled progress
  
  
  
• And the science-backed benefits of cooling down deliberately — from heart rate regulation to reducing soreness to increasing flexibility and longevity
  
  
  

And don’t worry — this isn’t just theory. You’ll walk away with real strategies you can use immediately after your next workout.

So if you’re someone who’s been guilty of ghosting your post-workout routine, this is your chance to course-correct and learn how to treat your body like the high-performance machine it is.

Let’s hit rewind and dive into “Why the COOL DOWN is so important after the workout.”
 Stick around — your future self will thank you.

Resources:

 Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today’s topic is big. Today is about decoding what your body’s really saying so you can live happier, healthier, and pain-free for the long haul.

Pain. Tightness. Stiffness. Weakness.
 You’ve felt them all. But what if I told you…
 Most people are responding to them in the completely wrong way.

They’re stretching when they should be strengthening.
 They’re resting when they should be moving.
 They’re fearing pain instead of understanding it.

So let’s flip the script. Let’s teach you how to speak the language of your body—so you can finally start a conversation with it, instead of fighting a war.

Resources:

Brain.fm App 

(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today’s episode is about something we all do… or don’t do enough of:

Move.

And not just in your workouts.
 I’m talking about how you move throughout your day — outside the gym.
At home.
At work.
On the couch.
In your car.

Because here’s the truth:
 A one-hour workout is great… but it’s only 4% of your day.
 What you do with the other 96%?
 That’s what truly shapes your body, your energy, your health span — and your life.

Let’s dive into why that matters, and what science says about the power of “movement snacks.”

Resources:

Book:
Dr. Diana Hill and Katy Bowman
“I know I should exercise but… 44 reasons we don’t move & how to get over them.”
https://www.audible.com/pd/B0FV4J8V57?source_code=ASSORAP0511160006&share_location=library_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

“THE ALGORITHM OF THE MIND”

How to Take Back Control of Your Attention, Energy, and Emotional Health in a World Designed to Hijack It

 If we don’t wake up…
 we hand over our mental health, our self-worth, and our entire emotional landscape to companies whose number one metric is:

“How long can we keep you scrolling?”

Today’s episode is about taking that power back.

This is Mindset Monday—and today, you’re going to learn how to control the algorithm instead of letting it control you.

Resources:

 Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

*“What if the missing piece to your energy, your clarity, your ability to show up in the world...
 Wasn’t something you needed to do more of… but something you needed to do less of?

Or maybe — nothing at all?

Today’s episode is about reclaiming the lost art of stillness.

Not rest with your phone in your hand.
 Not rest with Netflix on in the background.
 Not even rest with a podcast in your ear (I see you!).

I’m talking about pure, unapologetic stillness.
 Because when you learn to do nothing, you unlock everything.”*

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

If you’ve ever caught yourself saying,
 🧠 “But I’m tracking my calories! Why am I still not losing weight?!”
 …then this episode is going to save you months of frustration.

And here’s the deal:
 It’s not always about the deficit — it’s about the data. And the problem?
 The data you’re tracking may be dead wrong.

Let’s talk about the 5 sneaky nutrition mistakes that fly under the radar, sabotage your fat loss — and how to fix them today.

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

In this episode, we’re doing something special. We’re rewinding the clock to one of the most powerful masterclass episodes I’ve ever recorded — and if you’re serious about losing fat, feeling better, and performing at your best, this one is a must‑listen.

You’ve probably heard “work harder” or “eat cleaner” a thousand times. But what if you’re already grinding in the gym, watching what you eat, and still not seeing results? What if the real secret sauce for fat loss isn’t another workout or another diet hack… but something you’re probably neglecting every single night?

That’s exactly what we’re diving into today. In this episode, we break down:

• Why lack of sleep sabotages your hormones, your hunger, and your ability to recover.
  
  
  
• How one simple change in your nightly routine can literally shift your body from storing fat to burning fat.
  
  
  
• The overlooked science shows that you can work out less and lose more if your sleep is dialed in.
  
  
  

This isn’t fluffy theory. It’s backed by real studies and real stories — and it’s exactly the kind of game‑changing info my clients use to unlock the progress they’ve been chasing.

So if you’ve ever wondered why you’re “doing everything right” but your results aren’t showing up… buckle up. This episode is going to reframe the way you think about fat loss forever.

Alright Dream Team — let’s hit play on this throwback masterclass: “The importance of SLEEP on Your Fat Loss Goals.”

Resources:

 Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Welcome back to Part 4, the final chapter of our Sleep Like a Genius series.

Over the last three Wellness Wednesday episodes, we’ve explored how sleep is the foundation of your energy, your mood, your memory, your muscle, your metabolism, your hormones, and your healing.

But before we call it a night, we’ve got one more deep dive.

In this episode, we’re tackling the BIG questions:

• Should you be taking melatonin?
  
  
  
• What does sleep have to do with late-night cravings?
  
  
  
• Is there actually a fix for insomnia that doesn’t involve drugs?
  
  
  
• And how the COVID-19 pandemic permanently changed our sleep — some of it for the better, some of it for the worse.
  Let’s break it all down.

Resources:

Brain.fm App 

(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB: