Every once in a while, I like to go back into the archives and bring forward an episode that I know can still change lives — because the truth is, the fundamentals don’t change. And today’s episode is one of those.

It’s called “How to Make Exercise a Habit,” and whether you’re just getting started on your fitness journey or trying to recommit, this episode is packed with actionable strategies, powerful mindset shifts, and a bit of science to help you make movement a consistent part of your life — not just something you do when motivation strikes.

So if you've been struggling with consistency, or you’re ready to level up your habits, you’re going to want to tune in and take notes. Let’s run it back — here’s one of my all-time favorite episodes: “How to Make Exercise a Habit.”

Resources:

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In this episode, we’re hitting a topic that is way more common than most people realize: the sneaky everyday habits that silently sabotage fat loss goals.

Because here's the thing — most people aren't falling short because of one major mistake. They're being held back by a dozen little ones. Things that feel normal, even healthy... but add up to frustration, confusion, and stalled progress.

So today’s episode is all about clarity. We’re going to break down 20 of the most common fat-loss roadblocks — one by one — and offer actionable tips to fix them. These aren’t judgmental. They’re real. They’re common. And once you see them, you can change them.

Let’s get into it.

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Today, we’re tackling a topic that most humans will face at some point in their life: Training with Pain.

Whether it’s chronic low back pain, a tight shoulder, cranky knees, or just that lingering ache that pops up every time you do squats or reach overhead — pain can be confusing, frustrating, even scary. But here’s the truth:

Pain is not a stop sign — it’s a signal.

Today’s episode is about helping you understand that pain is part of the process, not the end of it. We’ll talk about why pain doesn’t always mean damage, how to move through it safely, and how to use it as a tool for progress — not a reason to give up.

Resources:

Brain.fm App
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Caldera Lab Skin Care
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Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
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Citations & Research Links

1. Pain ≠ Damage / Pain Science

• Lorimer Moseley & David Butler – Explain Pain
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6229402/
  
  
  

2. Central Sensitization & Fear of Movement (Kinesiophobia)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313105/
  
  
  

3. Exercise and Chronic Low Back Pain

• American College of Physicians Guidelines:
  https://www.acpjournals.org/doi/10.7326/M16-2367
  
  
  

4. Isometric Exercise for Pain Management

• Rio et al., British Journal of Sports Medicine (2015)
   https://bjsm.bmj.com/content/49/19/1277
  
  
  

5. Sedentary Behavior and Musculoskeletal Pain

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234351/

This one’s gonna stretch your brain a bit, and I think you’re gonna love it. Today, we're diving into something that doesn’t get enough attention in the world of self-development: how lifelong learning unlocks one of the most underrated superpowers we all have — intuition.

Resources:

Sources referenced:

1. Gary Klein – Recognition-Primed Decision Model (RPD)
    Book: Sources of Power: How People Make Decisions
    Summary: https://en.wikipedia.org/wiki/Recognition-primed_decision
   
   
   
2. Subconscious processing capacity: 11 million bits per second
   
   
   
   • Nørretranders, Tor. The User Illusion: Cutting Consciousness Down to Size
     
     
     
3. 50 bits per second (conscious awareness)
   
   
   
   • Kahneman, Daniel. Thinking, Fast and Slow (System 1 vs. System 2 Thinking)
     
     
     
4. Science of Intuition in Experts (Firefighters, Chess Masters, Surgeons)
   
   
   
   • Ericsson, K. Anders et al. The Role of Deliberate Practice in the Acquisition of Expert Performance
     
     
     
   • https://journals.sagepub.com/doi/10.1111/j.1467-9280.1993.tb00533.x
     
     
     
5. Neuroscience Behind Pattern Recognition and Expertise
   
   
   
   • Gobet, F., & Simon, H. A. (1996). The roles of recognition processes and look-ahead search in time-constrained expert problem solving: Evidence from grand-master-level chess.
     
     
     
   • https://psycnet.apa.org/record/1996-02626-001

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This is your masterclass on hypertrophy training — and how to use it to level up your body, your mind, and your future.

Here's what we're diving into:

• What hypertrophy is — explained clearly.
• How muscle growth really works (hint: hormesis and supercompensation).
• Why hypertrophy matters — real-life benefits that you’ll feel.
• The myth of "bulking up" and how body recomposition really happens.
• How to train smartly during this phase.
• How to maximize results outside the gym: nutrition, sleep, hydration, stress.

Let's dive deep. Let's build smart.

Resources:

Brain.fm App
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Links:

IG:
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@livinthedream_podcast

YouTube:
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This is it. The final chapter of Make Change That Lasts, and it’s the most important one.

Why? Because this chapter completes the loop. We started this journey by talking about how our lives are shaped by invisible reliances—habits, thought patterns, and societal expectations we don’t even realize we depend on. We’ve worked through breaking free from the ones that hold us back, building resilience, and reclaiming our time, energy, and well-being. But here’s the thing—none of it matters if we don’t connect back to the people around us.

This final episode is about one of the biggest paradoxes in life: The more you give, the more you thrive. The stronger you become, the more you can support others—and that, in turn, lifts you even higher. This is the gift of reliance.

References:

“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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This is a guided meditation for anyone who’s ever doubted themselves...
…for anyone who’s ever looked at the mountain ahead and thought, "Who am I to do this?"

Whether you're launching a new business, committing to your health, starting something creative, or just trying to live a better life — imposter syndrome can creep in and make us feel like we’re not enough.

But let me tell you something up front:
If someone else has done it, it means it’s possible.
And if it’s possible — then why not you?

Let’s take some time to quiet the noise, reconnect to your truth, and come back to that part of you that knows you’re ready. You’re worthy. You’re capable.

Resources:

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Today, we’re diving into one of the most misunderstood, wrongly demonized, and yet most important pieces of your nutrition strategy: PROTEIN.

We’re going deep into:

• Why so many people still believe protein is dangerous — especially for your kidneys
• Where these outdated beliefs came from
• The role of protein in muscle gain, fat loss, aging, and long-term health
• Why the RDA is setting you up for failure
• What YOU can do today to get the benefits of a high-protein lifestyle

Resources:

1. High-Protein Diets and Kidney Function in Healthy Adults:

• Study: A Systematic Review of Renal Health in Healthy Individuals Consuming High Protein Diets
  Findings: This review analyzed multiple randomized controlled trials and found that increased protein intake led to higher glomerular filtration rates (GFR), all within normal kidney function ranges. The data suggest that higher protein consumption does not adversely affect kidney health in healthy adults. ​
• Study: Effect of a High-Protein Diet on Kidney Function in Healthy Adults: Results from the OmniHeart Trial
  Findings: This study concluded that a healthy diet rich in protein increased estimated GFR. However, it noted that the long-term effects of high-protein diets on kidney health remain uncertain.

2. Protein Intake and Sarcopenia (Muscle Loss) in Older Adults:

• Study: Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-Analysis
  Findings: The meta-analysis indicated that older adults with sarcopenia consumed significantly less protein than their non-sarcopenic peers, suggesting that inadequate protein intake may be associated with muscle loss in the elderly. ​
• Study: Role of Dietary Protein in the Sarcopenia of Aging
  Findings: The study suggests that moderately increasing daily protein intake beyond 0.8 g/kg/day may enhance muscle protein anabolism, potentially mitigating age-related muscle loss. ​

Protein & Kidney Health in Healthy Individuals

1. Systematic Review: High Protein Diets & Renal Function
   Conclusion: No negative effects on kidney function in healthy adults.
   🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054213/
2. OmniHeart Trial: Protein Intake & GFR
   Conclusion: Increased protein intake raised GFR but remained within healthy ranges.
   🔗 https://www.sciencedirect.com/science/article/abs/pii/S0272638612013935

Protein for Muscle Health & Aging (Sarcopenia)

1. Meta-Analysis: Protein Intake & Sarcopenia in Older Adults
   Conclusion: Older adults with sarcopenia consumed less protein than those without.
   🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9320473/
2. Role of Protein in Aging Muscle Loss (American Journal of Medicine)
   Conclusion: Intake above the RDA (0.8g/kg/day) is likely beneficial for older adults.
   🔗 https://www.sciencedirect.com/science/article/pii/S0002916523236655

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In today’s Throwback Thursday, we’re reaching into the vault to revisit one of the most downloaded, most talked about, most mind-blowing episodes we've ever dropped… and if you're new here, trust me — be prepared, you might have some of your core beliefs challenged.

💥 We’re going deep on why steady state cardio might actually be holding you back from your fat loss goals. I know, I know… that treadmill time or long-distance run might feel productive — but what if I told you it could be sabotaging your results?

In this episode, I break down:

• The common myths around cardio for fat loss,
• The science behind how your body actually adapts to different types of training,
• Why resistance training and NEAT (non-exercise activity thermogenesis) might be the secret weapons you’re missing,
• And what you should be focusing on instead to finally start burning that stubborn body fat.

I also get real about why the “fat burning zone” is essentially a total myth, how your body is an adaptation machine, and the truth about HIIT, weight training, and building a plan that actually works with your lifestyle — not against it.

🔥 Whether you’re a seasoned listener or just finding the podcast, this is one of those episodes that hits different — and I wanted to bring it back because the principles still hold true today. And honestly? This might be the reminder you didn’t know you needed.

So buckle up, get ready to challenge some old beliefs, and lean in — because this one just might change the way you train forever.

Let’s roll the tape…

Resources:

Original Episode:
https://open.spotify.com/episode/5K7rzOAKvYQDHoa2g9Xokh?si=dXs0L5pSSR2IcaLvq13imQ

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In this episode, we’re tackling a BIG topic that I know so many of you care about: how to actually get lean — and more importantly, how to stay lean.

Because here’s the reality: for every 10 people who try to get lean, only 2 succeed. But get this — only 1 keeps it off for good. And I’m here to help you be that ONE.

This episode is not about gimmicks. It’s not about hacks. It’s not about crash diets or magic supplements. It’s about building a lifestyle — through 5 simple, powerful, sustainable habits.

These are habits that have worked for me, for my clients, for athletes, and for people just like you. And by the end of this episode, you’ll know how to apply each one to your own life — without burning out, starving yourself, or spending hours on the treadmill.

Let’s dive in.

Resources:


Brain.fm App 

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