The 2% Solution: 30 Minutes to Transform Your Life

In this transformation-focused episode, host Dai Manuel interviews the incredible Carl Berryman, a men's health advocate, mental health warrior, and embodiment of living with intention. 

Carl shares his journey from personal training to significant mental health advocacy, bringing a unique perspective on emotional fitness.

In an intimate and revealing conversation, Carl contributes to a meaningful discussion about vulnerability's vital role in our lives, support's importance, and resilience's power in overcoming challenges.

Tune in as Carl introduces us to his 'mental muscle up,' a five-step daily routine designed to create intentional, tiny transformations in our day-to-day lives and an element that has played a crucial role in his transformation.

On his way to redefining masculine vulnerability, Carl urges when you're under the weight of the world, it's okay to ask for a spot, emphasizing the importance of support and mental health.

Listen to how this man, once lost in himself, rose to embark on a journey of self-discovery by living life on his terms. Get inspired as Carl opens up about his daily routine, favorite transformational book, and the workouts that mirror his life.

Discover why massive changes start with small, consistent steps. Tune in for a dose of inspiration, share in the laughter, learn from the wisdom, and maybe, just maybe, get a little bit entertained. Ready to ignite your impact with Carl Berryman? Let's dive deep!

Connect with Carl

• Website
• LinkedIn
• Instagram
• Facebook

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

🎉 Happy 2024, Everyone! 🎉

Welcome to a sparkling new episode of The 2% Solution Podcast! Your host, Dai Manuel, is here to sprinkle some Monday motivation magic on your New Year. 🚀

In this episode, we're not just talking about change but diving deep into the nitty-gritty of making it stick.

Think of 2024 as your blank canvas, and guess what?

You're the artist! 🎨

I'm dishing out 5 dynamite strategies to make 2024 your year of epic wins and unwavering resilience. 

1. We're talking goal-setting (spoiler alert: it's more than just wishful thinking!), 
2. embracing a growth mindset (because ‘can’t’ was so last year), 
3. building a community that cheers you on (no man is an island, after all), 
4. prioritizing wellbeing (your body will thank you), and 
5. practicing gratitude (because good vibes attract great times).

So, grab your favorite beverage, settle in, and let’s make 2024 phenomenally yours! 🌟

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

Ever find yourself pondering the secret to a life brimming with zest, even as the years climb? Unlock the mysteries to a robust health span, where every added day is a testament to vitality. 

On the 2% Solution Podcast, Dai Manuel will guide you on a global trek to the renowned Blue Zones, revealing the lifestyle choices that grant their inhabitants not only impressive longevity but also joy and vigor in abundance. 

We take cues from Okinawa to Sardinia, connecting the dots between their natural movement, plant-rich diets, and the profound impacts these have on thriving beyond the average expectancy.

This journey is enriched by insights from Bronnie Ware's 'The Top Five Regrets of the Dying' and Dr. David Sinclair's pioneering research on aging. 

Together, we explore how to weave the fabric of lasting connections, discover a purpose that catapults you out of bed, and activate the genetic symphony that sings the tune of longevity. 

Whether you're aiming to transform your lifestyle or fine-tune your days for maximum joy, this episode is your compass to a life where laughter, love, and boundless energy are yours to claim—let's chart a course toward a future where every year is lived to its absolute fullest.

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

Imagine embarking on a transformative health journey that reshapes both body and mind.

That's exactly what Philip Pape did, and he's here to share the wealth of knowledge he's accumulated on fitness, nutrition, and lifestyle changes that can lead to a healthier you.

With Philip's guidance, this episode peels back the layers of confusion surrounding diet and exercise, offering practical advice for those seeking to conquer their wellness goals, especially as they navigate the complexities of life after 40.

We've all been handed diet myths and one-size-fits-all fitness plans that promise the world and deliver little. That's why this conversation with Philip is so refreshing – it's a no-nonsense look at how the principles of energy balance and progressive overload can revolutionize your approach to weight loss and muscle gain.

Add to that the golden nuggets from Philip's Toastmasters journey, and you have a recipe for communication that can motivate and inspire change. It's not just about the physical transformation; it's about understanding that mindset and consistency are the true cornerstones of success.

At the heart of this episode is the concept of food freedom – a liberating approach to eating that moves away from restrictive diets and towards mindful, enjoyable nutrition.

Philip offers actionable tips that can be fitted into the busiest of schedules, ensuring that personal growth and health advancement are always on the menu.

And with a touch of Mr. Rogers' wisdom, we delve into the importance of empathy in coaching, reminding us that every step towards better health is a personal and unique journey.

So join us, and let's explore these empowering strategies together.

Connect with Philip at

• Website
• Instagram
• Facebook
• Twitter (aka X)
• YouTube

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

Picture this: Kelowna, Christmas, and the comforting chaos of family all around. 

I'm Dai Manuel, coming to you amidst the joyful pandemonium of the holidays on the 2% Solution Podcast. 

The festive season is a time for gratitude and resilience, two themes we unwrap in this special episode. 

Gather 'round as we explore how a simple giving of thanks can boost your well-being by a solid 10%, as research from Applied Psychology, Health and Well-Being revealed. But we won't stop there; we'll also unwrap the gift of resilience and its role in warding off depression with insights from the Journal of Personality and Social Psychology.

This episode is more than just Christmas cheer; it's a nod to our collective tenacity. We've all faced the snow globe of life shaken furiously this year, yet we've emerged stronger. 

Tune in to discover how our communities, backed by the American Journal of Community Psychology findings, are pivotal in enhancing our public health through solidarity and support. 

So, raise your eggnog or hot cocoa and join me in a toast to growth, the strength found in ourselves and each other, and the promise of shining 2% brighter every day. As you deck the halls and light up the tree, let this episode be the star that guides you into a new year filled with relentless optimism and relentless improvement. 

Merry listening, and here's to a radiant holiday season!

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

Picture this: a gym where sugarplums are replaced with kettlebells, and the night before Christmas is all about the CrossFit Open!

That's the world we're plunging into on our festive podcast episode, where the cherished holiday poem gets a heavy-lifting makeover. It's been over a decade since "Twas the Night Before the CrossFit Open - A poem" first flexed its muscles on my blog, The Moose is Loose, and now it's time to resurrect this gem for a round of holiday reps with a side of laughter.

Join me in a yuletide session where we reimagine a silent night filled, not with quiet snowfall, but with the anticipation of PR dreams and the clinking of barbells. 

We'll squat under the mistletoe as the story unfolds with Coach Glassman leading his eight tiny competitors in a workout of festive proportions—no chimney shimmies here - just the sound of athletes powering through with Christmas cheer. 

So lace up your Nanos and prepare for a sleigh ride of CrossFit cheer; it's the perfect companion to your eggnog recovery shake!

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

If transforming good into great were simple, wouldn't everyone be superstars? 

But here at the 2% Solution Podcast, we know it's about those tiny shifts that catapult us from the ordinary to the extraordinary. And that's precisely what we're unpacking today—how those seemingly insignificant tweaks in your daily routine can escalate your fitness game to the next level. 

We've got the science to back it up with insights from the Journal of Applied Psychology, and let's say the evidence is more than compelling.

Let's lace up for a journey where resilience and passion are your trusty sidekicks, and finding your 'why' is the game-changer. This episode isn't just about sweat and numbers—it's a deep dive into the philosophy of greatness inspired by none other than Frederick Nietzsche. We'll also dissect a Harvard study on goal setting that could revolutionize your approach to personal milestones. 

You're not alone on this road to greatness, and I, Dai Manuel, am here to cheer you on. 

So crank up the volume, and let's crush those benchmarks together—one 2% improvement at a time.

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

Imagine leaving everything you know behind, moving to a different country, and embracing a life that is radically different.

Our guest, the unflappable Jen Rulon, did just that, and she's here to share her transformational journey.

As a retired Ironman triathlete and a thriving coach, Jen reveals how she found her path after a divorce, retiring from Ironman, and relocating to Costa Rica. If you've ever hummed along to Queen's "Don't Stop Me Now" or George Michael's "Freedom," you'll be inspired by how these tunes have become the anthems of her life revolution.

Boundaries, we've all struggled with them at one point or another, right? Reflecting on her past experiences as a people-pleaser, Jen discusses how she came to prioritize her own needs and truth, even when it meant setting challenging boundaries with family members. So, if you've ever wrestled with the notion of pleasing others versus living your truth, this episode will offer you a fresh perspective.

Finally, what if the lessons you need for your own journey lay in the pages of a book? For Jen and us, that book was 'The Alchemist' by Paulo Coelho. 

It sounds cliché, but the wisdom found in this little book has taught us to trust in the universe and inspired us to chase our dreams. We also pay homage to Jen's grandfather, whose influence continues to guide her through her life adventures. 

So get ready, as we explore these intriguing narratives, and more, in a conversation that promises to be as enriching as it is enlightening.

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

Eager to revolutionize your relationships?

Well, buckle up for a fascinating conversation where we'll reveal four pivotal phrases backed by science that can transform your communication with significant others. 

Drawing from my journey of over 20 years in a thriving relationship, I, Dai Manuel, will share insights into phrases representing vulnerability, trust, and empathy.

We'll explore the significance of admitting when you're wrong, the power of validating your partner, the magic of apologizing, and the classic "I love you." 

Each phrase, I've discovered, holds the potential to deepen understanding, foster connection, and build stronger bonds. I'll also explore the intriguing science behind these phrases and their impact on relationships. 

So, gear up to supercharge your relationships with these powerful expressions, and let's grow together on our journey to being 2% better every day. 
Remembere to subscribe, share, and leave a review if our relationship wisdom resonates with you.

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...

Have you ever wondered why energy levels tend to decline and what natural ways exist to reclaim that pep in your step?

Let me, Dai Manuel, your podcast host, and personal energy booster, shed light on this during another energizing Fit Tip Friday edition of the 2% Solution Podcast. 

We dive into the fascinating correlation between poor sleep quality and energy levels, unearthing research findings from the Journal of Clinical Sleep Medicine. Discover the real-life story of Bob, a notorious coffee drinker, and how adjusting his sleep patterns helped revitalize his energy levels. 

In this episode, we also take a nutrition detour, exploring the impact of wholesome foods on energy levels versus the draining effect of heavily processed foods. We draw upon a study from the American Journal of Clinical Nutrition to support these findings. Plus, we underscore the importance of hydration with the Journal of Nutrition revealing even mild dehydration as a fatigue inducer. Beyond hydration, we discuss the energy benefits of regular physical activity, meditation, laughter, Vitamin D, and iron. 

Tune in to this comprehensive episode full of practical tips to keep your energy levels soaring. 

Subscribe, share, and drop a review to join us in this journey towards a more vibrant and energetic self.

TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.

Support the show

A Message from Dai, host of The 2% Solution Podcast:

Hey—before you go…

Thanks for being here. Seriously.

Every listen, every share, every message… it all adds up. And it’s what keeps this whole thing moving forward.

This show is built on a simple idea:

👉 small, consistent shifts can change everything

And if something in today’s episode sparked even a 2% shift for you… That’s a win.

🚀 Want to Take This Further?

If you’re ready to actually apply what you’re learning, I’ve put together a bunch of free resources for you:

👉 Free Downloads + Tools:
crossfitbc.com
(Simple guides, habit builders, and resources to help you take action)

👉 Calculators + Training Tools:
crossfitbc.com/tools
(From fitness benchmarks to performance tools—use these to track progress)

👉 Top Articles to Start With:
crossfitbc.com/blog
(Real-world strategies on training, mindset, and building consistency)

👊 If You’re in Vancouver (or Visiting)

Come train with us at CrossFit BC.

We’ve got coaching, community, and a system that actually helps you stick with it.

👉 Start here:
 crossfitbc.com/start-here
(Your first 3 classes are on us)

...