The Better Man Podcast

Most guys who are interested in self-care and self-improvement struggle heavily with it. Flicking on the TV or loading your favorite social media for doom scrolling is so much easier. Especially when you lead a busy life and are responsible for your family.

And you know what?

I struggle with this too. It's a daily battle to pick the activity that's rewarding in the long-term instead of the one that's numbing in the short-term.

But it's possible to make the right choice even when you're exhausted and your willpower is empty. In fact, I just went through this exact process last week. After a long, stress-filled morning, I plopped down on my couch after putting my daughter down for a nap, and flicked on the TV.

But then a voice inside my head challenged me to use my time wisely. And in this episode, I share exactly what I did to flick off the TV and work on myself instead.

In this episode, you'll discover:

• Why it's such a struggle to prioritize self-care (and strategies to make it easier)

• A prose I wrote called "Choosing Self-Care" that gives you a sneak peek into my brain—and reveals how I flicked off the TV (try this next time you want to veg out)

• How to make time in your schedule for the activities that truly matter

Some other highlights include:

• One question to ask yourself when you're low on willpower to hijack your brain for self-care (2:07)

• The insidious "mentally buzzed" trap you fall into each time you flick on your TV or open a social media app (3:29)

• How to choose what's rewarding instead of what's numbing (4:57)

• Why your environment is a better predictor of the success of your goals than motivation, willpower, or discipline (8:36)

Listen now!

Resources mentioned on this episode:

1. Be The Better You Retreat: The next Be The Better You Retreat happens this weekend in Austin, TX. While I haven't scheduled the next one yet, I will do another one later in 2024. Subscribe to our emails to stay in the loop if you'd like to come.

2. Man Flow Yoga Engage Beta: I kicked off the beta for Man Flow Yoga Engage recently—and we're ironing out all the kinks to make it even more impactful for men looking for more from their life. The next cohort opens in July, so keep an eye out if you're interested in joining.

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://shrtlnk.co/pTVc7

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

Here's an uncomfortable truth:

You will get injured at some point on your fitness journey. While we can do our best to prevent injuries, injuries are unavoidable. But just because you've injured yourself doesn't mean you have to be sedentary for months. In fact, after listening to this episode, you might be able to cut your recovery time in half.

Here's why:

The science behind pain and recovery reminds me of the science behind nutrition. For years, we've been told outdated advice on nutrition, and the proper protocols are just becoming popular.

Well the same is true for pain and injuries. For years, we've been told to use the RICE method—and are only recently discovering how ineffective this protocol is.

That's why I invited Garrett Salpeter (aka The Health Engineer) on today's show to give you an updated understanding into the science behind pain and recovery. Garrett's background in engineering and neuroscience has helped him create NeuFit and his patented NEUBIE device, which helps you recover in half the time as normal.

How was Garrett able to create tools to actually speed up recovery? Well, his big insight into pain and recovery is how much of it stems from your brain and nervous system, not just the injury itself.

When you can tweak this "software" side of your injury, your body doesn't get in the way of the healing process. And you recover faster. Regardless of your age, injury, or fitness level.

Garrett will challenge many of your beliefs about pain, chronic pain, and injuries in the episode. And if you're currently dealing with chronic pain, I can think of no better way to spend your time than by tuning into this interview.

Here's a sneak peek into what Garrett and I discuss:

• The science behind pain and recovery (including chronic pain)
• How to speed up your recovery by weeks (or even months)
• The differences between the hardware and software of an injury (and which one prolongs your recovery)
• 5 most common triggers of chronic pain (and strategies to ease and eliminate chronic pain)

And so much more!

Highlights from this show include:

• How Garrett recovered from a 3-month injury in just 3 weeks (5:24)
• The weird neurological response to injury that slows down your recovery (5:40)
• The scientific reason why movement, not rest, fast tracks your recovery (10:48)
• How your brain can create pain out of thin air (and how to prevent it from hijacking your fitness routine) (20:52)
• Why worrying about injuring yourself when working out actually increases your risk of injury (30:11)
• How your body gets in the way of its own healing process (36:56)
• Why focusing on the "software" of your injury instead of just the hardware can speed up the healing process by weeks or even months (38:17)
• The "Motion is Lotion" mindset shift that helps you recover from pain and injuries faster than anyone else your age (42:25)
• The top 3 activities you can do outside of physical therapy to boost your recovery and curb your pain (57:47)
• How to better tell the difference between common soreness and full-blown pain (1:01:59)
• Can muscle cramps make you stronger? Here's what the science says… (1:09:22)
• How joint mobility exercises can calm chronic pain and even eliminate it (1:17:35)
• 5 most common triggers of chronic pain (and why it isn't always physical) (1:20:09)
• Why Mike Tyson credits Garrett's "NEUBIE" machine for him being able to fight Roy Jones Jr. at age 54 (1:39:11)

Listen now!

Resources mentioned on this episode:

1. NeuFit: If you want to speed up the healing process, there's no better way than by checking out NeuFit. Garrett has trained thousands of personal trainers and doctors across the world into his modality. Learn more about NeuFit here: ​https://www.neu.fit/

2. Buy Garrett's Book: If you want a deeper dive into the NeuFit modality, I also recommend reading Garrett's book, "The NeuFit Method: Unleash the Power of the Nervous System for Faster Healing and Optimal Performance." Order it on Amazon here: https://www.amazon.com/NeuFit-Method-Unleash-Nervous-Performance/dp/1544520921

3. Follow NeuFit on Instagram: Want to stay up-to-date with NeuFit? Follow them on Instagram here: https://www.instagram.com/neufitrfp/

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://shrtlnk.co/pTVc7

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

For whatever reason, men are particularly bad at managing their stress, anxiety, and overwhelm. I've struggled with this myself. Everyone struggles with this.

But why?

As men, we've been discouraged to give our emotions the validation they deserve. Instead of confronting issues, we avoid them by turning into workalcoholics or exercise junkies. While these can be beneficial activities, they cause your emotions to bubble behind the scenes… Until you unleash them at the worst possible times.

But there's a better way to manage uncomfortable feelings like stress, anxiety, and overwhelm, so you actually overcome them.

In this episode, you'll discover:

• Why avoiding your emotions is a bigger problem than you think
• 2 prerequisites you must have in order to confront and address discomforting emotions
• 3 simple, yet wildly effective strategies to address and conquer stress, anxiety, and overwhelm

And more, including…

• Why "pushing through" stress like you would a tough workout makes it fester under the surface until you explode (even if it works in the short-term) (1:18)
• How men use exercise as a crutch to avoid uncomfortable emotions (and how to use your endorphins as a tool instead) (4:23)
• Do your thoughts keep running around in a circle like a dog trying to catch its tail? Here's how to break free of this endless worry loop (10:41)
• How physically writing down your worries "deletes" them from your headspace (11:32)

Listen now!

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://shrtlnk.co/pTVc7

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

Something devastating happened to you when you turned seven years old…

You figured out your default state of being and thinking and trapped yourself in a "mind matrix." Inside this "mind matrix," your ego formed, your defense mechanisms solidified, and you started living the rest of our lives on autopilot.

This happens to everyone, not just you…

But the problem is, relying on defense mechanisms you formed when you were a child makes it easy to self-sabotage in adulthood.

To make matters worse… Most men stay trapped in these childhood behavior patterns because they've repressed them for so long they don't even realize their impact—until gut-wrenching pain shocks your system and allows you to see the matrix.

That's why I invited Ani Manian (aka The Mind Whisperer) onto today's show.

Ani went through this matrix-shattering experience when his dad's body got cremated. And since then, he's discovered how to help other men go through these transformative experiences without the soul-crushing pain.

In today's show, Ani reveals:

• How shame works into your subconscious and holds you back
• Why coping strategies you created as a child still control you today (and how making peace with these parts allows you to move forward)
• How to actually love yourself (and why men find self-love impossible)
• How to reach your true, limitless potential—no matter how many obstacles you encounter

And so much more, including these highlights…

• How to tap into the limitless potential sitting idly inside you (4:56)
• The weird reason why newborn babies have more control and contact with their emotions than full-grown men (9:18)
• The main reason why adults struggle with being present (and how to improve this skill) (11:55)
• How your nervous system creates a "Shell Identity" of yourself in early childhood that still limits you to this day (13:58)
• Why gut-wrenching emotional pain helps you see the "Ego Matrix" your trapped in (15:32)
• The "Check Engine Light" secret for using your suffering to reach your highest potential (22:23)
• Why you can trace back every self-sabotaging behavior in adulthood back to a childhood hero (30:02)
• The fundamental mistake people make on their self-growth journey that prevents them from escaping their programming (31:27)
• The "Shame Core" that you store deep inside yourself that makes transformative change impossible (44:47)
• Why deep friendships with other men is the most effective way to break free of self-defeating patterns (51:07)
• Do you struggle with loving yourself? This is the most practical and useful way to practice self-love (1:05:29)

Resources mentioned on this episode:

1. Scale with Psychology Podcast: If you'd like to learn more about Ani and his version of self-improvement, check out his podcast, Scale with Psychology, wherever you listen to podcasts.

2. Ani's website: If you're a high-level entrepreneur who wants more out of life, check out Ani's website here: https://animanian.com/

3. Follow Ani on Instagram: Want to stay up-to-date with The Mind Whisperer? Follow Ani on Instagram here: https://www.instagram.com/ani.manian/

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://shrtlnk.co/pTVc7

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

There are a lot of men in the Man Flow Yoga Community who either want more or need more from their subscription. Whether you struggle with motivation, consistency, your relationships, or too much stress, I have good news for you:

Man Flow Yoga Engage will help you overcome these struggles (even if they're not purely physical struggles).

I haven't launched something as big as Man Flow Yoga Engage since I first launched the Member's Area.

And in this episode, I explain…

• What Man Flow Yoga Engage is
• Who Man Flow Yoga Engage is for
• Why you might want to join Man Flow Yoga Engage
• How Man Flow Yoga Engage differs from the Member's Area
• And how you can join the beta launch for Man Flow Yoga Engage (and secure a fat discount)

If you're curious about Man Flow Yoga Engage at all, listen now.

Highlights from this episode include:

• What exactly is Man Flow Yoga Engage and how does it differ from the Member's Area? (2:15)
• The "Targeted Wellness Sessions" included in Man Flow Yoga Engage that fast tracks your unique fitness goals (4:59)
• How Man Flow Yoga Engage addresses the single biggest problem affecting modern men today (11:05)
• Have a question about Man Flow Yoga Engage? Here are my answers to the most frequently asked questions I've received (14:12)
• Who is Man Flow Yoga Engage for? Here are the two types of people I've designed this for… (18:20)

Resources mentioned on this episode:

1. Man Flow Yoga Engage: If you're interested in the beta launch of Man Flow Yoga Engage, you must sign up by March 24, 2024. Learn more and enroll here: https://manflowyoga.com/mfy2402/

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://shrtlnk.co/pTVc7

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

One of the most understated things that most men carry around unknowingly is some type of deep grief or sadness that comes from your childhood.

But therapy, which is dominated by women, doesn't give the best route to confront, address, and accept these deep-seated feelings. To make matters worse, most men are so out of touch with their emotions that they can only try to explain them logically.

But emotions don't happen in your head. They live in your body.

Understanding this tells us why so many men lead lives of quiet desperation, isolation, and depression. And nobody's a better guide to healing your emotional wellbeing than today's guest: Connor Beaton, founder of ManTalks.

Connor had it all on the outside looking in. But behind the scenes, his life was falling apart in every aspect.

One day, after hitting rock bottom, Connor apprenticed under an old-school psychologist. And since then, he's not only turned his life around, but leads other men to transform themselves.

Connor reveals a ton in this episode including…

• Tactical ways to improve your emotional awareness and health
• The root cause of why you find yourself in a repeating cycle of self-sabotage
• How doing psychological shadow work can improve your marriage (and save you from divorce)
• Why men are so bad at understanding their emotions (and easy ways to improve your emotional IQ)

And so much more.

The state of men's emotional health is in sharp decline. But Connor has strategies and tactics that can help.

Other highlights from this episode include:

• How replacing the word "therapy" with this is the easiest way to start your emotional wellness journey (3:30)
• The emotional health of men is in sharp decline: These are the 4 main reasons why (7:54)
• Why it's paramount for men to define masculinity instead of continuing to let society define it for us (13:52)
• How female-centric psychology deprives men of key aspects they need for therapy to be effective (16:12)
• Who else struggles to share their deepest problems with other men? Connor reveals how to have these tough conversations here… (24:43)
• How your inner dialogue shatters your confidence, fills you with shame, and traps you in isolation (29:05)
• Do you feel like you're on a roller coaster of self-destruction? This is the reason why… (32:54)
• 2 tactical tricks you can start today to turn your inner critic into your inner hype man (35:55)
• The self-fulfilling "Shadow" prophecy that causes unnecessary suffering in men's lives—and how to break out of this vicious cycle (50:08)
• How ignoring your shadow parts make them grow stronger and more destructive (and how to mine the gold from them instead) (54:02)
• Why all your deepest fears and insecurities rear their ugly heads in your relationship—and how to accept them before they undermine your marriage (1:12:35)
• The "Charge & Intensity" secret for getting out of your head and into your body to feel your emotions (1:20:41)

Resources mentioned on this episode:

1. ManTalks: Need help applying what Connor talked about in this episode? Head to his website, Man Talks, here to learn more: https://mantalks.com/

2. ManTalks Podcast: Check out Connor's podcast, Man Talks, wherever you listen to podcasts.

3. Follow ManTalks on Instagram: @ManTalks or via this link: https://www.instagram.com/mantalks/

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://shrtlnk.co/pTVc7

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

Despite never having easier access to other people, men today are lonelier than perhaps any other point in history.

We don't deeply connect with each other. We don't share our struggles in a vulnerable way. And it comes with the steep cost of loneliness, stress, overwhelm, and other mental health issues.

But there's not a more effective way to overcome acute mental problems than by sharing your struggles with other men. I realized this last week when I was freaking out about everything. I didn't want to share my worries with my wife, but not talking about them gave them more power.

And so, I reached out to a few friends I trust and asked them if they ever felt this way. My worries evaporated a little bit more with each reply I got. But I know most men today aren't lucky enough to be able to feel this vulnerable with other men.

That's why I recorded this week's show and reveal:

• Why bonding over shared struggles is the best "hack" to improve your mental wellbeing
• The 5 biggest problems modern men face—there's a good chance you also struggle with one of these
• How Man Flow Yoga Engage (coming April 1) can help men open up with each other and improve their mental health

And more, including…

• The wildly effective, yet simple way to improve your mental wellbeing (that most guys overlook) (0:51)
• How I overcame the downward spiral I had last week—and how to use this approach yourself next time anxiety and stress knock on your door (1:21)
• The "Pawn Secret" for easing mental overwhelm in just a few moments (2:55)
• 3 reasons why men's mental health is in decline (4:22)
• The top 5 non-fitness struggles that the Man Flow Yoga Community wrestles with (6:45)
• A brief explanation of Man Flow Yoga Engage—the latest addition to your Man Flow Yoga experience that has nothing to do with yoga or physical fitness (14:35)

Resources mentioned on this episode:

1. Man Flow Yoga Engage: Coming April 1, keep your eyes on your email inbox for more info.

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://shrtlnk.co/pTVc7

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

Motivation is a fickle beast. One day, your motivation soars and you finally start a fitness program. The next day, your motivation strands you and threatens your goals.

The trickiest part about motivation is how quickly it comes and goes. Despite it consistently being unreliable, we still feel the need to want to feel it before tackling a big goal.

Well, today's guest, Paul Clingan (aka The Trooper Transmission CT-3939), the founder of The Trooper Transmission—a Star Wars based fitness program—has stumbled on a way to "hack" your motivation by borrowing it from your favorite movie characters.

Whenever he feels unmotivated, he asks himself what Luke Skywalker would do. And while this may seem a bit weird, it's incredibly effective.

In today's show, Paul and I discuss:

• Why borrowing motivation and mindsets from your favorite movie characters give you a sustainable way to hack your motivation and improve your happiness
• How your beliefs and self-image can both inspire you and sabotage you
• Why having more fun in your workouts leads to more consistency and motivation (and eliminates imposter syndrome)

And more, including…

• How mixing yoga with strength training can entirely eliminate your back pain—while also chiseling you like a Greek god (9:52)
• Do you feel guilty after missing a few workouts? Here's how to become okay with missing a workout or two without self-sabotaging (10:56)
• The weird way yoga instructors in studio classes risk your body for their ego (15:42)
• Why odd environmental hacks—like hiding an Xbox in a weird location—can actually help you break your bad habits (23:57)
• How donning an alter ego for your workouts make you look forward to them (even when you're exhausted and unmotivated) (33:57)
• The "North Star" secret for fueling your motivation tank to the brim (35:50)
• How your beliefs about yourself, good or bad, become a self-fulfilling prophecy (and how your favorite movie characters can unlock better beliefs about yourself) (51:28)
• The one question—from a collegiate mental performance coach—that can instantly free you from the vice grip of resistance (1:15:26)

Resources mentioned on this episode:

1. The Trooper Transmission: If you're a fellow Star Wars fan and want to follow the workout plans troopers would follow, follow Paul on his Instagram and YouTube channel.

Follow The Trooper Transmission on Instagram here: @the_trooper_transmission

Follow The Trooper Transmission on YouTube here: https://www.youtube.com/channel/UCCIy79ZSYcvLM6ErO-wScrA

Related Episodes:

Episode 84: How To Get Back On track When You Lose Motivation

Episode 63: How to Hack Your Motivation

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://shrtlnk.co/pTVc7

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

What do you do when you're stuck in a rut and your motivation is running out?

If your first reaction is to berate yourself out of it or deny that it's happening—a problem men in particular struggle with—then, well, you can actually prolong the rut you're in.

I've experienced this myself. And I've also found a better, more productive way to handle a lack of motivation:

In today's episode, I'm sharing the set of strategies I use to pull myself out of a rut, so you can try them whenever your motivation is running out.

In this episode, I discuss:

• How to jumpstart your motivation when it's running out
• The biggest mistake you can make after losing motivation
• My two-step process for getting back on track when you're in a rut

And more, including:

• The "Body Awareness" method for dissolving stress and overwhelm when you're in a rut (1:47)
• 3 simple questions to ask yourself when you're down that can provide clarity into your emotions (3:34)
• Why being too tough on yourself when you're stuck in a rut backfires (7:59)
• How acknowledging bad feelings and negative emotions can sometimes be all you need to move past them (7:59)
• How holding things in drains your energy and zaps your motivation (12:04)
• Why low-energy activities "prime" your motivation tank and restore it (15:35)

Related Episodes:

Episode 83: How Low-Effort Exercise Enhances Your Health More Than High-Intensity Workouts

Episode 82: The Power of Being Alone: My 24-Hour Solo Retreat 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://shrtlnk.co/pTVc7

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

Men today live in a constant state of stress. Despite never being safer from external threats, modern society presents us with more stress than any other generation before us—and it's killing us.

In fact, when you live in a constant state of stress, things that are considered healthy—like weight lifting, cardio workouts, and cold & hot therapy—actually become unhealthy. They deplete your energy savings, swirling your cortisol levels to unmanageable heights, and create a vicious cycle of even more stress.

That's the bad news.

The worse news is that the solution is so simple, most men will ignore it.

That's why I invited human performance specialist, Brian Mackenzie, back onto the Better Man Podcast to prove to you—beyond a shadow of a doubt—that doing less is more effective than tacking on more to your already busy schedule.

For example, if you can go on a 45-minute walk per day without breathing through your mouth or bringing your phone, you will be healthier and have greater longevity than 90% of the world.

In this episode, Brian and I discuss:

• The two easiest (and most effective) ways to improve your health, happiness, and longevity
• How doing high-intensity workouts backfires when you don't do the simple, foundational exercises
• Why a positive mind (and a dog) are the two best "investments" you can make into your health and longevity

And so much more that flips the "more, more, more!" mentality most of us have on its head with unconventional wisdom including…

• The single best modality, according to scientific research, to slow down the aging process and combat diseases (4:57)
• Why movement is the most effective way to delay your death (6:58)
• What's the main difference between people living in "blue zones," where they live well over 100 years old? Brian explains the difference here… (14:52)
• Why walking is more important to your longevity than strength training, cardio, and even yoga (16:14)
• Do you walk with your mouth open? Here's what this habit reveals about your health… (17:47)
• Why Brian recommends avoiding higher intensity exercise if you're a high-stress individual (26:19)
• How low level forms of exercise actually help your body adapt to higher intensity workouts (26:57)
• Why a positive mind is the best health and wellness "hack" you can have (37:09)
• The simple, yet wildly effective "Embrace Change" mindset shift for exponentially increasing your longevity (57:59)
• Best practices for mixing in saunas and cold plunges into your cardio or strength training workouts (1:04:06)
• Why simply buying a dog might be the best investment you can make for your health (1:23:46)
• How removing phrases like "I need to…" from your vocabulary instantly makes your happier and healthier (1:26:29)

Resources mentioned on this episode:

1. Receive a free daily breathing plan based on your Breathing Calculator results: Your breath gives you important insights into your overall health. Take Brian's Breathing Calculator test here and receive a free daily breathing plan when you finish: https://shiftadapt.com/breath-calculator/

2. Go to Brian's website, Shift Adapt: If you'd like to learn more about Brian's company, Shift Adapt, and how he can help you boost your health and longevity, visit his website here: https://shiftadapt.com

3. Sign up for the MFY Breath Series: If you want to work on your breath and yoga practice at the same time, I invite you to sign up for the MFY Breath Series here: https://manflowyoga.tv/programs/collection-breath-series-challenge?category_id=66093

Related Episodes:

Episode 82: The Power of Being Alone: My 24-Hour Solo Retreat Experience

Episode 75: Subtract; Don't Add (Creating Space to Create Change for 2024)

Episode 36: Training To Chill Out: Nasal Breathing, Cold Plunges, & Why Less is More w/ Brian Mackenzie

Episode 1: Why Breath is the Most Critical Component to Your Health w/ Brian Mackenzie

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://shrtlnk.co/pTVc7

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