Today's episode features a legend in the mobility space, one of the "founding fathers' of mobility training himself, Dr. Kelly Starrett.

Besides being a renowned mobility expert, Kelly's also the founder of The Ready State.

In this episode, Dr. Starrett shares practical strategies for adapting workouts, prioritizing mobility, nutrition, sleep, and recovery, and building a resilient, adventure-ready body.

We also cover the evolution of fitness, the pitfalls of outdated routines, and the importance of foundational habits over trendy hacks, offering actionable advice for lifelong health and functional movement.

If you want to keep your mobility as you age (so you can do all of your favorite activities and hobbies), listen now.

The highlights include:

• How to adapt your workouts as your body changes: Learn specific modifications for joint health, muscle maintenance, and injury prevention tailored to each decade of life (3:15)

• Step-by-step mobility, warm-up, and recovery routines proven to reduce injury risk if you're over 35 (6:30)

• The essential "NSM" trio: Here's exactly how much sleep, what types of foods, and which daily movements are most effective for boosting long-term health (10:00)

• The weird reason we're not getting healthier even as fitness knowledge peaks (and how to create a wellness blueprint that actually makes you healthier in your real life) (16:54)

• The "8's Plus Weights" method for totally simplifying your fitness without sacrificing your results (and, in most cases, actually improving your results) (21:18)

• Why you need to eat more protein, not less protein, as you get older (23:55)

• Simple ways that don't take any more "time" from your regular life to walk at least 8,000 steps per day (this is the "magic number" of steps per day because it drops your all-cause mortality risk by 51%) (25:49)

• How to set more specific and meaningful fitness goals that actually translate into daily function and resilience (26:20)

• How to break through fitness plateaus and bounce back from injuries or motivation slumps (33:10)

• Why recovery looks different after 40 (and how to maximize your gains even with an aging body) (37:25)

Resources mentioned in this episode:

1. Get the "Bible" of mobility books, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Dr. Kelly Starrett on Amazon here: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

More ways to connect with Kelly:

2. Visit Dr. Kelly Starrett's website here: https://readystate.com/

3. Find him on social media below:

X: https://x.com/thereadystate

Facebook: https://www.facebook.com/thereadystate/

Instagram: https://www.instagram.com/thereadystate/

YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA

4. Buy my book, Yoga for Athletes, which features a great foreword from Dr. Kelly Starrett on Amazon here: https://www.amazon.com/gp/product/0744034892

5. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

6. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

My wife recently told me that 2025 was the "Year of the Snake," which signifies a time for shedding.

I don't know if there could be a more accurate explanation of 2025 to me.

It was a bizarre year where I stepped away from some of the behind the scenes stuff that happens at Man Flow Yoga more than ever before. This created new ways for stress to "heat seek" me out.

And these new avenues of stress, fear, and uncertainty led me to try different approaches to life, business, and most importantly, my mental and emotional wellbeing.

Long story short, I'm not moving into 2026 with a massive 12-step action plan. Maybe you aren't either.

And that's okay.

In fact, it might even be what's required.

This is a vulnerable solo episode - and I hope you find it helpful if your 2025 was also weighed down (or wildly different) because of the "Year of the Snake."

Here are the highlights from this episode:

• Why you might be more ready for 2026 than you think (I went through this exact same experience too) (0:40)

• How to better balance being proud of your progress with the shame that comes from your lack of progress (3:32)

• What 2025 being the "Year of the Snake" means for your personal growth and development (4:00)

• The weird way doing "more" is a sneaky warning signal from your nervous system designed to create a false sense of control (without generating better results) (4:33)

• The story behind why I've been plagued with existential anxiety the last few months (6:04)

• How having a conversation with your fears quietly and snugly tucks them into the bed in the back of your mind (instead of in the driver seat of your behavior) (10:05)

• Why faith is a better and more reliable ally for your emotional wellbeing than certainty is (11:10)

Listen now!

Resources mentioned in this episode:

1. Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions.

2. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

3. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

David Maus Jr., the internet's premier expert on cold plunging, saunas, and other biohacking tools, makes his return in this episode.

David and I explore the science behind extreme temperature therapy, dive into the mental clarity, recovery, and longevity benefits of cold plunges, saunas, and contrast therapy, and the best ways to fit these practices into your busy life.

We go much deeper than cold plunges and saunas though. We also cover related biohacking topics like red light therapy, acupressure mats, and creatine (the most studied supplement on the planet with lots of benefits that transcend fitness).

If you feel like something's "off," you're ready to take your next step on your fitness journey, or you want to do everything in your power to live as long and strong a life as possible, then listen to this episode.

Here's what David and I discuss in today's show:

• Why contrast therapy is the holy grail for recovery and circulation

• When to choose cold therapy and when to choose hot therapy based on the benefits you're looking to unlock

• How creating an intentional recovery practice is the single most important thing you can do for your overall health and longevity

And more, including these highlights:

• How to boost your mood, energy, and fast track your recovery by doing this simple, yet tough practice (1:15)

• Why you must gradually adapt to colder temperature extremes (5:30)

• Physiological advantages of hot therapy, particularly sauna use, for cardiovascular health and cellular repair (10:20)

• Why contrast therapy is perhaps the single most effective way to recover as quickly as you did in your 20s or 30s (15:45)

• The #1 mistake men make when experimenting with extreme temperature therapy (20:10)

• Are other related biohacking practices like red light therapy, acupressure mats, and creatine supplementation worth it? David explains at… (24:00)

• Why wearing synthetic clothing in a sauna can not only defeat the benefits, but can put your health at risk (38:05)

• How to integrate new wellness therapies into your life (especially if you're busy) (41:30)

Listen now!

Resources mentioned in this episode:

1. Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions.

2. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

3. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

About 14 months ago, Dave stepped onto his scale and was shocked:

For the first time in his life, the number on his scale started with a 3. He knew he had to do something different if he wanted to hold and play with his three young grandchildren.

Well, about 14 months later, he's down 100 pounds, or the equivalent of two small grandchildren worth of weight.

But his journey wasn't only filled with impressive milestones. He made his fair share of mistakes (including losing too much weight too quickly, overtraining, and cutting his calories too severely).

Here's what Dave and I discuss in today's show:

• How a combination of weightlifting, walking, nutrition, and Man Flow Yoga led to serious weight loss

• The mistakes Dave made during his weight loss transformation so you don't have to make them yourself

• How community support kept Dave motivated and accountable to his fitness goals

And more, including these highlights:

• The wake-up call Dave experienced after seeing a number that started with a 3 on his scale that resulted in his losing 100 pounds (2:20)

• How losing too much weight too quickly - like losing 60 lbs in 7 months - can delay your fitness goals, drain your energy, and sabotage your metabolism (3:44)

• Why taking weight loss medications without addressing your nutrition, fitness, or habits only results in short-term weight loss, frustrating plateaus, and putting the weight back on (5:42)

• A telltale sign of overtraining that you must listen to or you'll injure yourself (9:07)

• How having a tiny bit of accountability might be all you need stick with an exercise program long enough to slim down, build muscle, and eliminate pain (11:17)

• Why having grandkids is a cheat code for creating a healthier lifestyle (14:18)

• How to avoid developing an "old man's hunch" in your back (17:20)

• This mindset shift helps you prioritize yourself so you can better serve those around you (31:46)

Listen now!

Resources mentioned in this episode:

1. Man Flow Yoga Events: Coming to the MFY Wellness Weekend in DC played an important role in Dave's transformation and confidence. If you'd like to attend an in-person event, the next one on the schedule is February 28 in Denver, CO. Learn more and get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

2. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7

While there's overwhelming evidence between the connection of penis health and cardiovascular health, as we've gotten more data we've learned that penis health is one of the most important health biomarkers. Period.

Nobody has more data than Dr. Elliot Justin, founder of MyFirmTech, which is like an Oura ring (but for down there). His team has analyzed 84,000 erections and have stumbled on some interesting conclusions.

Based on their data, they've realized the importance of nocturnal erections, they've figured out to discover the root cause of ED, and they've uncovered why most doctors' "one size fits all" solutions for problems down there are terribly misinformed.

But perhaps the most impactful thing Dr. Elliot and MyFirmTech is doing is turning a once subjective area of science into objective data. Armed with this objective data, you can regain control over your sexual health or as Dr. Elliot puts it, your "erectile fitness."

And you know what?

The data you get from a FirmTech ring also helps you make smarter decisions in every aspect of your health.

And, of course, it creates more pleasure for yourself and your partner too (which is far more important to your overall quality of life and health than you might think… as you'll see when you listen to this episode).

Here's what Dr. Elliot shares in this episode:

• How your penis health affects your overall health

• The connection between erection strength and cardiovascular health

• How a FirmTech unlocks objective data for your penile health metrics

Other highlights include:

• Why men need to have 3 or 4 nocturnal erections each night (and why having none gives you a 50% chance of heart attack within two years) (2:22)

• The strange way using a FirmTech can show you how diabetes, blood pressure, bad habits, smoking, drinking, and more affect your bedroom performance (and how long you last) (4:02)

• The ONLY way to make data-based decisions to improve your sexual health (4:26)

• The "Nocturnal Erection Test" that can help you figure out the root cause of your ED (6:36)

• Dr. Elliot Justin and his team have analyzed data behind 84,000 erections… here are their biggest takeaways (9:40)

• Why are more cases of ED being reported but we're not seeing a softening of their erections? (10:42)

• How to get harder, last longer, have more confidence, and create more pleasure (for yourself and your partner) with this ring (11:39)

• Why planning for pleasure in your 40s and 50s can improve your sex life, your marriage, and even help prevent divorce (and how to do it) (14:47)

• How an orgasm a day cuts your cortisol levels (the stress hormone) by 25 and 50 percent (19:18)

• How to cut your risk of cardiovascular death (and divorce) in half by having sex twice a week (19:45)

• Why is a FirmTech device better at gauging REM sleep than an Oura ring? (22:46)

• How antidepressants and antihypertensive medications sabotage your penis health metrics (24:51)

Listen now!

Resources mentioned in this episode:

1. MyFirmTech - Put A Ring On It: If you want to order a FirmTech ring and use it to improve pleasure, sexual health, erectile fitness, and your overall health… you can save 15% on your order with code "manflowyoga" at checkout or use this link: https://myfirmtech.com/manflowyoga

2. Man Flow Yoga Sexual Wellness Challenge: Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Some men are blessed with superior genetics. And other men are at the mercy of their less-than-stellar genetic code.

Today's guest, Man Flow Yoga Member Bob, falls into the latter group with cardiovascular health. His entire family has had some cardiac event that altered the course of their life.

Bob's cardiac event struck when he was 49. While he was out for a run, he started feeling alarming warning signs that made him rush to the ER. Turns out, he had a heart attack.

But you know what?

It's been a quarter of a century since his heart attack - and despite being dealt an unlucky genetic hand, Bob has not let it stop him. In fact, he's used it to up his fitness game… and he's in stellar shape in his mid-70s.

Whether you were also dealt an unlucky genetic hand, you feel the winds of Father Time starting to catch up, or you just need a dose of inspiration from a 74-year-old who's less stiff and achy today than he was five years ago, this episode has you covered.

Here's what Bob shares on this episode:

• Bob's secret to consistency that's helped him stay consistent for decades

• How to outsmart your unique genetic traps with diet and exercise

• Why switching from running to yoga significantly improved Bob's body composition

And more, including these highlights:

• How genetics and stress caused Bob to have a heart attack at only 49 years old - despite consistently jogging for 20 years (and how he upped his fitness game in the 26 years since suffering his heart attack) (2:38)

• A few of the symptoms Bob experienced during his heart attack that may help you recognize the warning signs if it happens to you (3:18)

• How to satisfy your sweet tooth in only 100 calories (11:41)

• Why your body composition can radically change even if you're in your 70s and even if your weight stays relatively stable (17:02)

• The obvious, yet overlooked best way to prevent sarcopenia from setting in as you grow older (20:34)

• How Bob balances yoga, strength training, and regular walks into his weekly fitness regimen (22:34)

• The "extra 10 to 20 percent" secret of having an engaged community attached to your workout routines (27:01)

Listen now!

Resources mentioned in this episode:

1. Man Flow Yoga Events: Bob shared that he was able to keep up with all of the guys at our 2025 in-person event in DC. On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me, get feedback in real-time, and encourage yourself like Bob did, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

2. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Despite being the internet's premier expert on cold plunging, saunas, and other biohacking tools… Today's episode with David Maus Jr. took a turn down a far more vulnerable road.

Why?

Because before David was a health and wellness content creator, he had a very different career. He worked in the family car business for 20 years. He was the VP and face of the brand.

But he decided to quit his job a couple of years ago because he felt like something was missing. He was great at selling cars and made great money, but he lacked fulfillment. He didn't want to just tolerate life, he wanted to be passionate about it.

And since more growth is unlocked from vulnerable conversations, that's the route we went down.

Here's what David and I discuss on this episode:

• How David came to the tough decision to quit his job (and how it strained the relationship with his dad)

• Why David's faith kept him grounded and confident during turbulent times

• How to create a life that brings you ultimate joy

And more, including these highlights:

• Why jumping into an ice cold river can completely eliminate your crushing brain fog, fatigue, and even burnout (5:56)

• How to build your own DIY cold plunge in 10 minutes without shelling out $13,000 for one (12:22)

• What led Dave to making a decision to leave his family's car business after 20 years experience to start a YouTube channel (25:00)

• Why faith can make it easier to make a life-changing decision when you don't know whether it's the right move or not (30:41)

• How sharing who you are (instead of what you do) online can almost magically connect you to others who are more like you (42:06)

• Why you can gain a lot from hearing others' religious beliefs (even when you disagree) (51:19)

Listen now!

Resources mentioned in this episode:

1. Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions.

2. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

3. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Most men have to gradually give up their favorite physical activities as they age. Especially when your hobbies are physically demanding - like skiing, hiking, and backpacking.

Today's guest, John, faced this soul-sucking reality a few years ago after getting both of his knees replaced. He had been active his whole life before suffering from orthopedic problems that required surgery.

But you know what?

After his surgeries, which happened when he was 72 years old, John realized that he didn't have to be a victim to his body's stiffness and pain. That's what inspired him to come to the Wellness Weekend in January 2025 (about 18 months after his second knee replacement surgery).

During the Wellness Weekend, he improved his technique in yoga poses. Then, after the Wellness Weekend, he became more consistent with yoga than he had been in the previous 6 years.

The result?

He hiked a mountain that ascended and descended 800 feet. He realized that not only could he ski again, but his balance improved so much that he actually became a better skier. And he recently drove 500 miles (or about 10 hours) in a single trip without getting stiff afterwards.

And he's 74 years old!

John's chockfull of wisdom for being consistent, building your body back up after major surgeries, and keeping your favorite physical activities well into your 70s.

Here's what John and I discuss in today's show:

• Why starting small acclimates your body to working out and makes it easier to stay consistent and grow

• A few simple things John does to stay consistent with his fitness in retirement

• How you can eliminate your aches, pains, and stiffness in your 70s (and beyond)

And more, including these highlights:

• How John bounced back from his health problems that derailed his favorite physical activities for 7 years… and what you can do to enjoy your favorite physical activities in your 70s (2:22)

• Why attending an in-person Man Flow Yoga event helped John conquer his orthopedic problems (3:21)

• What John did after having both knees replaced in 2023 to eliminate his post-surgery stiffness (13:03)

• The simple "Exercise Log" secret that can help you stay consistent for decades (13:49)

• Why a dedicated yoga room in your house removes your excuses for avoiding your next yoga session (15:18)

• Does your body get stiff as a board after 10+ hour driving trips? Here's the most effective way to bulletproof your body from stiffness (20:38)

• The biggest threat to your fitness goals that most men completely ignore (30:13)

Listen now!

Resources mentioned in this episode:

1. Man Flow Yoga Events: John attended the MFY Wellness Weekend in January 2025, about 18 months after his second knee replacement surgery. He credits this event for being the reason he's been able to keep his favorite physical activities well into his 70s. On February 28, I'm hosting a Saturday Workshop in Denver, CO that can help you accomplish the same feats John did. Get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28

2. Man Flow Yoga - John's been a Member since 2019. Now it's your turn… Start your 7-day free trial here: https://shrtlnk.co/kP8M7

If you want to be the youngest and healthiest version of yourself possible, then you need a reliable strategy for working out consistently. Even when you don't want to.

Today's guest, ER doctor and anti-aging expert, Dr. Steven Gabriel almost never wants to work out. But being as young and healthy as possible is important for him. And so, he's developed a few ways to trick himself into working out that he shares with you in this show.

There's a specific reason Dr. Gabriel wants to be as young and healthy as possible:

He's spent years working in the ER and has seen first hand how important your lifestyle is for your longevity. He's seen 80-year-olds who had the energy and vigor of a 50 or 60 year old. But he's also seen the reverse: A 60-year-old who feels and acts like he's 80 or 90.

Here's what else Dr. Gabriel and I discuss in today's episode:

• How men can have more fulfilling and connecting conversations by being courageously vulnerable

• Why it doesn't take as long as you think to learn something new

• And he shares a few of his Jedi mindset tricks for forcing himself to work out when he doesn't want to (which is almost every time)

Other highlights from the show include:

• Parents: Listen to this ER doctor's wisdom about safety (8:07)

• How health consequences compound like bad interest as you age and how to at least not accelerate aging (10:59)

• Why making healthy lifestyle changes, as cliche as it can sound, is the secret to living a vibrant life well into your 80s and 90s (14:34)

• The "Lucky" mindset shift that seems silly, but is surprisingly effective for creating good luck (16:07)

• How moving into a more positive "emotional home" keeps you light and happy even when dark and tragic external events happen (20:43)

• The "2,000 degree stone" secret for forcing yourself to workout that works exceptionally well when you don't want to exercise (25:50)

• The weird way giving yourself 10 minutes to decide if you want to quit gets rid of all the mental gunk that stops you from achieving your goals (48:44)

Listen now!

Resources mentioned on this episode:

1. If you'd like to learn more about Dr. Gabriel's "Make Aging Optional" approach, visit his website: https://drsg.co/

2. Or, you can follow him on Instagram @drstevengabriel

Other important links:

Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H

Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7

From a young age, you've learned how to don various masks for different people. The problem with this is these masks aren't the real you.

But somewhere along the way, whether due to societal pressures, parenting, religious upbringing, or any other variable, you learn that it's safer to be someone else instead of you.

This strategy can work for a while. It's how both Dr. Zac from Movember and I have gotten through life. But it always fails in the long-run because stacking up achievements (personal, professional, or fitness) can't give you the unbridled joy you're desperately seeking.

The good news is that there's a solution. But the bad news is that it's difficult and takes a long time.

The solution?

Learning how to stop overthinking and underfeeling. This is particularly hard for men because we've been conditioned to think instead of feel.

But learning to feel is perhaps the single most important skill you can hone.

In this episode, Dr. Zac and I share the messy story of how we're both trying to feel more and think less - and we invite you to join us.

We also discuss:

• How to take off the masks you're wearing that undermine your growth

• The overthinking and underfeeling crisis that's affecting men

• How the term "toxic masculinity" is unhelpful and harmful to men

Other highlights from the show include:

• How men who do both theater or music and sports in high school don a mask that hinders their personal growth later in life (2:19)

• The insidious way fear discusses itself as freedom of choice (and why this wrecks your relationship, including the one with yourself) (7:20)

• The disorienting "generational trauma" trap that nearly every guy falls into (and how to realize these feelings were never even yours) (15:58)

• Why men are so much better at thinking about their emotions rather than feeling about them - including Dr. Zac and myself (22:15)

• The "feeling is the solution" skill that can help you stop overthinking and underfeeling (22:59)

• How unleashing the grief monster gives you catharsis without drowning in your sadness (40:53)

• Why "toxic masculinity" has morphed into a meaningless catch-all term for bad behavior (and how this undermines men across society) (47:25)

Listen now!

Guest bio:

Dr. Zac Seidler is a clinical psychologist, researcher and leading men's mental health expert. He currently holds dual roles as Global Director of Men's Health Research at Movember and Associate Professor with Orygen at the University of Melbourne. Zac has dedicated his academic and professional career towards further understanding men's mental health and masculinity. His ultimate goal is to help reduce the staggering rates of male suicide and domestic violence worldwide. Through his research, Zac has advocated for a change in the way we think about treating men's distress. As part of his research, he has uniquely focused on creating mental health services that account for masculinity. This has evolved into a fully funded project, Men in Mind, the world's first training program for mental health clinicians, to help them better understand and respond to men's distress and suicidality.

Resources mentioned in this episode:

1. Download Movember's Report, The Real Face of Men's Health here: https://us.movember.com/the-real-face-of-mens-health

2. Follow Dr Zac Seider:

Website: https://www.zacseidler.com/

Instagram: https://www.instagram.com/zacseidler/

3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7