The Better Man Podcast

Man Flow Yoga Members and fans always want to know what my weekly workout routine looks like.

Do I do Man Flow Yoga routines every day? Do I mix in resistance training? Do I run a few times a week? Is there anything else I do to maximize my physical health on a daily or weekly basis?

Well, in this episode, I'm answering all these questions and more. You don't have to copy my exact weekly workout routine, but you will discover some new ideas that you can adapt into your own routine.

Want to know how I keep my body in tip-top physical shape (and how you can too)? Listen now.

Show highlights include:

• How following an exercise routine early in the morning boosts your productivity and minimizes your physical and mental stress (2:35)
• Why walking around the block "primes" your mind and body for the day (7:58)
• The "Superset Secret" for burning more fat from exercising in less time (11:17)
• Why I use a personal trainer (and why you don't have to unless you want) (12:27)
• Why resistance training improves your sleep quality more melatonin (16:47)
• How to squeeze in a stiffness-extinguishing workout while you're watching TV before bed (17:17)

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

Your body goes through massive changes as you age—especially as a man:

You can't build muscle as easily. Your libido starts declining. Your body magnetizes more and more fat. And when one aspect of your health goes—whether physical, mental, emotional, or sexual—it trickles down to every other facet of your health.

But here's the silver lining:

The opposite is true. Fixing one aspect of your health bleeds into every other area of your life. And you know what? It starts by doing simple things today, so you can thrive in your 50s, 60s, and beyond.

In today's episode, Dr. Judson Brandeis, a men's sexual wellness expert, joins me to reveal how to improve your physical, mental, emotional, and sexual health.

Want to age like fine wine? Listen now.

Show highlights include:

• The "Maslow's Hierarchy of Sexual Needs" for creating a thriving sex life late into your 50s and 60s (5:17)
• The simple, yet difficult testosterone elevation recipe which helps you feel better physically, mentally, emotionally, and sexually (14:17)
• 3 must-read books for making lasting lifestyle changes and reaping the benefits of better health (15:18)
• How to finally lose weight and keep it off with the "Backpack Method" (16:58)
• Why our modern healthcare system reduces time amount of time you have with your doctor (and how to make the most from your trips with limited time) (30:34)
• The counterintuitive reason being under 10% body fat as a man is lethal (42:17)
• The scientific reSon why it's almost impossible to get fat from eating protein (46:56)
• This one supplement with no side effects will improve your blood pressure, boost your cognitive function, and enhance your sex life (1:00:17)
• 3 deadly reasons why men's life expectancy is 5 years shorter than women's today (when it was only 1 year shorter than women's 100 years ago) (1:03:34)

Want to learn more about Dr. Brandeis and how he can help you restore every facet of your health? Visit his website at https://brandeismd.com/. And grab his book, The 21st Century Man over at https://thetwentyfirstcenturyman.com/.

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

Too many people who struggle to eat healthy make a couple of fatal mistakes:

They either overcomplicate eating healthy. Or they think of their eating habits as a "diet." And many people commit both mistakes.

Here's the truth:

Eating healthy isn't as hard as you think. In fact, burgers, tacos, and pasta are staples in my recipe book (even though most health "experts" will say they're unhealthy).

And you know what else?

You don't need to meal prep every meal, count every calorie, or cut every guilty pleasure food from your eating habits to lose weight or gain muscle.

In this episode, you'll discover some of my favorite tips and tricks that simplify my nutrition, and make eating healthy even easier than eating unhealthy foods.

Want to lose weight, build muscle, and feel better each day from your food? Listen now.

Show highlights include:

• Why dieting is the worst way to lose weight and sustai it (and what to do instead to shed fat) (3:02)
• The "made from scratch" secret for building better nutrition habits (without giving up tacos, burgers, or sugar) (5:12)
• How cooking more food than you can eat prevents your cravings from tricking you into devouring a whole bag of chips in one sitting (9:15)
• 4 dirt-simple and healthy recipes you can make this week (even if you're not a good cook) (12:00)
• Why eating more protein and veggies is a cheat code for weight loss (15:28)
• Why "wasting" money on healthier foods today will actually save you money in the future (23:00)
• How to convince your brain to stop craving unhealthy foods within the next few weeks (31:52)

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

After hitting 30, your testosterone levels drop by about 1% per year. This is a natural, but not optimal, process. But there's a bigger problem when it comes to testosterone:

Even young 20-year-olds have devastatingly low testosterone levels!

Low testosterone tanks your energy levels, your confidence, and even your work ethic. It also makes it harder to burn fat and build muscle. And low testosterone even has adverse effects on your mental health.

So, what's causing this low testosterone epidemic? And what are some natural ways to optimize your testosterone—at any age?

In this episode, Blake Bowman, owner of Guerrilla Zen Fitness, joins me to discuss simple strategies (and more advanced biohacks) to naturally boost your testosterone levels.

Listen now.

Show highlights include:

• How foods packaged in plastic sabotage your endocrine system and testosterone levels (8:07)
• Why testosterone replacement therapy and testosterone-boosting supplements should be your last resort to restore you T levels (and what to focus on instead) (11:00)
• 5 common household items which can hurt your testosterone levels (12:04)
• 3 vitamins and minerals your body must have in order to make testosterone (and 2 food sources jam-packed with these nutrients) (16:03)
• Why your confidence and work ethic helps predict if you have healthy or unhealthy testosterone levels (21:14)
• 4 simple, yet powerful ways to improve your sleep quality, lower your stress, and boost your testosterone (31:23)
• The "cabin in the woods" method for lowering your stress levels by 80% overnight (52:12)
• Why spending 20 minutes in a sauna boosts your happiness and calmness more than anything else (and how to buy an affordable sauna for your home) (1:08:25)

If you want to learn more about Blake, you can follow him on Instagram here: https://www.instagram.com/guerrillazen/. Or visit his website at https://guerrillazen.com/.

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

Nobody likes getting injured. They wreck your routine, undermine your mental health, and stop your progress towards your fitness goals.

But they're a natural part of working out. And when you understand why injuries happen, they can actually be an opportunity for growth.

For example:

When I was 11, I had a recurring patellar subluxation in my knee that lasted until long after I graduated from college. Surgery at 16 didn't help. Wearing a knee brace throughout my collegiate lacrosse career didn't help. Then, I had a terrible episode at the World Lacrosse Games, which kept me sidelined for months.

This injury coincided with the start of Man Flow Yoga. In fact, it's one of the main reasons I created the Strength Foundations Challenge. If you've been through that program—or Man Flow Yoga's Bulletproof Your Knees course—then you know that we focus on your hips and ankles more than your knees.

Why?

Because the site of your injuries isn't the root cause of your injuries. This mindset shift changed how I approach injuries forever. And in this episode, I'm sharing everything I've learned about injuries with you.

You'll discover a few more mindset tweaks that keep your progress moving forward (even when you're injured), how injuries reveal "unusual" weaknesses, and the best way to recover from injuries, so you heal faster and prevent future injuries.

Want to use your injuries as an opportunity for growth? Listen now.

Show highlights include:

• Why injuries are a normal part of working out (and how to use your injuries as an opportunity) (2:02)
• How exercising through minor injuries actually accelerates the healing process (3:06)
• The simple "prevention" mindset tweak which dramatically reduces your risk of minor, soft tissue injuries (8:18)
• Why realizing your body will recover from injuries—even gruesome ones—jump starts the recovery process (8:55)
• The weird way past injuries motivate you to exercise today (even when your life's chaotic) (13:52)
• How a knee injury when I was 11 inspired Man Flow Yoga's Strength Foundation course (17:13)
• The counterintuitive reason the site of your injury isn't the root cause of your injury (18:01)
• Why the "RICE Method" of healing is backwards (and the proper way to recover from injuries faster and prevent future ones) (22:19)
• How your hips and ankles are the two biggest culprits for your knee pain (25:27)
• 3 simple ways to tell if you're in pain or just dealing with discomfort that you need to push through (29:07)

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

If you've ever tried to lose weight, you know how difficult it can be. And you know what? Sustaining your weight loss after achieving your goals is even more difficult.

Why?

Because there are a lot of misconceptions men have about weight loss that makes this process harder. Too often, men fall into the insidious "all or nothing thinking" trap which constantly keeps their goals out of reach. Or men will rely on their willpower alone, only to run out of motivation and regain any weight they lost.

That's the bad news.

The good news?

There are only 4 weight loss levers you can pull at any time. And by creating systems around each of these levers, you can not only achieve long-lasting weight loss, but you can also make the process easier and even more fun.

In this episode, Dr. Anthony from the Fit Father Project, who has helped over 50,000 men achieve long-term weight loss, joins me to discuss his best strategies, mindsets, and habits to simplify your weight loss journey.

Want to make weight loss an easier and more fun process? Listen now.

Show highlights include:

• The 4 "Weight Loss Levers" for achieving sustainable weight loss with ease (7:33)
• How your thoughts, emotions, and relationships either sabotage or empower your weight loss success (13:22)
• The "Future Casting" trick for hacking your brain's psychology and simplifying weight loss (14:18)
• How to make your default state of being healthy so you don't have to "try" anymore (21:14)
• 2 of the biggest weight loss misconceptions which keep you stuck and unable to shed extra fat (22:26)
• The "Swapping Secret" for creating healthier habits (without relying on willpower) (28:02)
• Dr. Anthony reveals the most sustainable diet for men — after helping over 50,000 men achieve long-term weight loss (38:34)
• 3 practical weight loss strategies you can start today to feel better tomorrow (43:04)
• The "Perfect Plate" strategy for making your dinners healthy and delicious without counting calories (even when you eat out) (46:09)
• Why exercising transforms your muscles into "nutrient sponges" and makes sustained weight loss easier (1:07:00)

Need help creating a system for sustainable weight loss? For the next three days only, Fit Father Project is offering all Better Man Podcast listeners an exclusive 35% discount to join their FF30X Weight Loss Program. Sign up before the discount expires at https://FitFatherProject.com/mfy.

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

The first yoga workout I ever did was life-changing. Realizing I wasn't nearly as strong as I thought, lacking flexibility, balance, and body & breath control, I was motivated to make yoga a permanent part of my fitness from that day on.

But as I attended different yoga studios and instructors, I realized that something was missing. I wasn't getting the emphasis on technique that I wanted from the workouts. I didn't know where I should feel the pose, which muscles to target, or what I should be striving for. I also didn't understand how to modify the poses to fit my typically inflexible male body. And the inclusion of the spiritual aspects just didn't jive with me. I was there for a workout, not a spiritual counseling session.My experience with yoga isn't unique. If I was going through this, I knew that there plenty of other fitness-minded guys out there who were just like me - who were interested in the physical benefits that yoga had to offer, but wanted a more fitness-focused approach, more emphasis on proper technique, and some tips on how to make the poses work for their limited flexibility.

And that's how Man Flow Yoga was born.

Here's the truth:

Man Flow Yoga is not "real" yoga in the traditional sense. But for many, that's a good thing - because traditional yoga isn't what they're looking for. Not everyone all men wants to use yoga to improve their spirituality. In fact, most men want a gentle workout that can help their gym gains, Many men use yoga as a form of low-impact exercise to help with their overall fitness, to help with functional strength, flexibility, injury preventionprevent injuries, and to help them feel their best each day. make them feel their best each day.

Unfortunately, since most yoga caters to women, a reality stemming from the fact that 80% of yoga studio attendees are female, traditional yoga can be dangerous for men who are less flexible. Especially when there is not enough emphasis on proper technique, let alone providing appropriate modifications for men who are not flexible.

In this episode, you'll discover how stumbling into a hot yoga class led to the creation ofcreating Man Flow Yoga and how it has gone on to help over 10,000 men (even though it's not "real" yoga), including (1) how I got started with yoga, (2) what I felt was missing from yoga as a fitness-minded male, and (3) how MFY evolved to serve both my needs and the fitness goals of other fitness-minded guys. And how Man Flow Yoga has helped over 10,000 men (even though it's not "real" yoga).

Listen now. This is a really important episode for me

Show highlights include:

• The weird way focusing on your fitness boosts your productivity (1:43)
• Why shaming yourself when your fitness routine goes haywire makes it harder to get back on track (and how reading one book stops you from shaming yourself) (3:49)
• How "mirroring" yoga poses in a yoga class can cause devastating injuries (and why this is especially true for men) (14:31)
• Why it's smart to mixmixing weight training with Man Flow Yoga, if your goal is strength and longevity is the most effective and safest way to get jacked (25:14)
• How even the simplest traditional yoga poses can wreak havoc on men's knees, ankles, and back (27:30)
• Have a high resting heart rate? Try this Man Flow Yoga Challenge to drop it by 10%—in just two weeks (35:45)
• 4 non-physical benefits of Man Flow Yoga which help you feel better more often (36:31)

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

Power Quotes:

• "Fitness just makes you more capable." (2:00)
• "You're not always gonna be at your best." (4:56)
• "Man Flow Yoga is not typical yoga." (8:07)
• "Men are less flexible than women." (16:17)
• "Yoga on its own is not the best way to get jacked." (25:14)

Many men stumble into yoga after a debilitating injury prevents them from training. This is how both Benjamin Sears and I discovered yoga. But even though this may be the cause of starting yoga, the reason you stay could be completely different.

Some men use it as a way to enhance their strength training and prevent injuries. Others use it to develop more flexibility and keep joint pain at bay. And some men find the tough workouts give them a way to develop radical self-awareness and self-acceptance.

Today's guest, yoga instructor and founder of LuxYoga, Benjamin Sears, uses yoga to accomplish all three goals. Not only has yoga helped him improve his physical health, but it's also made him a kinder person — to himself and to others.

Best part?

The "skills" he's learned from yoga carry over to every other area of his life. And the same will happen to you if you're disciplined enough to stick with them.

In this episode, you'll discover how yoga allows you to accept your emotions and forgive yourself. Benjamin reveals the trick for doing repetitive poses without boring yourself. And he shares simple mindset shifts which help you improve every aspect of your life.

Listen now.

Show highlights include:

• How to tell if the way you're training will wreak havoc on your joints before suffering a debilitating injury (5:12)
• Why being aesthetically "fit" doesn't prevent you from serious injuries (and the best way to prevent injuries) (6:02)
• How yoga helps you confront your feelings and become comfortable with even the nastiest ones (9:40)
• The "Yoga Maps" method for using yoga poses to forgive yourself of your biggest mistakes and shortcomings (14:18)
• The "Perpetual Calibration" secret for doing the same poses thousands of times (without boring yourself to death) (23:03)
• How to use simple mantras to distance yourself from negative self-talk (without acting like a hippy-dippy yogi) (32:58)
• How strength training can be just as meditative as yoga (45:43)
• How to use Man Flow Yoga to lift heavier weights in the gym (and how to use strength training to improve your yoga poses) (48:08)
• The simple "Opportunity, not Obligation" mindset shift which unlocks profound improvements in your mental, emotional, and physical health (50:02)

If you want to connect with Benjamin, you can find him on Instagram at @Benjamin.Sears or check out his website here: https://www.luxyoga.com/.

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

Power Quotes:

• "I went to yoga as a last resort." (7:15) - Benjamin
• "Yoga felt like the only place I was allowed to have any kind of feelings." (9:02) - Benjamin
• "One of the best things about modern yoga is the community it creates." (14:07) - Benjamin
• "Poses are really good tricks to keep you engaged in self-reflection." (16:40) - Benjamin
• "Progress is never linear." (17:33) - Benjamin
• "The teacher's job is to shorten the arc of suffering for the student." (43:06) - Benjamin
• "Put intention in your tension." (1:02:30) - Benjamin

I started the BMP because I saw a gap in the way that men talk about their overall health and well-being, and …

When life throws you curveballs, it's easy to set your workout regimen and habits aside. Then wonder why you don't feel as great as you normally would. You're not immune to life's curveballs, and neither am I.

I'll be honest - I've had a rough couple of months. Traveling more than usual led to getting COVID — while I'm in the middle of moving. I hadn't had a normal workout in weeks, which made my back pain resurface with a vengeance. And I noticed I was in a state of mild depression - until I tried a few simple grounding techniques to re-establish my habits.

And you know what?

You can use these same techniques I reveal on today's episode to get yourself out of a funk whenever life gets in the way. It may not be easy. But re-establishing your routines is one of the most effective ways to overcome life's curveballs.

Since today's episode serves as a recap from season 1, I also share the top 5 episodes so far, and re-establish my main goal for the podcast:

Improving your total well-being, especially on the neglected side of your mental and emotional health.

I started the Better Man Podcast because I saw a gap in the way that men talk about their overall health and well-being.

Too often, men shove their emotions down to act more like a "man." But this causes insidious side effects like rage, depression, and shame.

But there's a better way to build your mental and physical health, improve your relationships, and feel more joy each day. And each episode will dive into specific and actionable steps you can take today.

In this episode, you'll discover the most effective ways to re-ground yourself if you've fallen off the wagon, simple tricks to improve your mental and emotional health, and an update on the future of the Better Man Podcast and Man Flow Yoga.

Listen now.

Show highlights include:

• The 2 most rarely talked about aspects of men's wellness which crushes men's joy everywhere (9:05)
• Why shoving your emotions down instead of inviting them in slowly sabotages your wellbeing, relationships, and life (10:51)
• The counterintuitive way being vulnerable makes you more masculine (12:19)
• The top 5 Better Man Podcast episodes for building an impenetrable state of mental health (12:43)
• How to calm yourself in stressful situations simply by breathing (and how to unlock the power of breath in the next 28 days) (14:19)
• Why shame is the #1 threat facing men (even if you don't think your shame consumes you) (19:17)
• 4 simple ways to ground yourself again after falling off the wagon with your daily habits (32:550
• The "Happiness Lens" mindset shift which keeps depression at bay (even when your life's in a depressive season) (37:25)

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://ManFlowYoga.com/7dc.

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://ManFlowYoga.com/join.

Power Quotes:

• "The mental and emotional side of things are 2 of the lesser discussed aspects of men's wellness." (9:12)
• "Men cannot just soldier on and deny their emotions." (10:32)
• "People can go through difficult life situations and come out of it for the better." (17:30)
• "Yoga isn't always the fix." (34:43)

It's nearly impossible to be on social media without seeing someone upload a picture of their "perfect" life. Flashy cars, big houses, and always looking like you're having a great time. But true happiness doesn't come from doing things to satisfy external motivations.

For Jesse O'Brien, today's guest on the show, so much of his happiness comes from being better than you were yesterday. He learned this throughout his life of growing as an entrepreneur, fitness coach, and husband and dad. Jesse found that relying on outside forces to improve your life is a recipe for disaster.

When he struggled with severe illness and injuries, not knowing what to do, he turned to the healthcare system. That led him to a decade mired in misery and pain. He decided to take matters into his hands. Jesse learned everything there is to know about health, fitness, and well-being and made himself healthier and stronger than ever.

Through his company, Central Athlete, Jesse educates, empowers, and inspires other people to not only survive but thrive in every way as they age.

In Jesse's 2nd appearance on the show, we go over how beliefs shape your worldview and the results you get out of life, how discomfort leads to self-reflection, and why relationships are the greatest teacher in life.

Key Takeaways with Jesse O'Brien

• How Jesse's ten years of playing competitive tennis translated into his strength training journey.
• The amount of money you have doesn't define you as a person. Seek happiness by being better in every role you play in life.
• Fulfillment and happiness often come not from getting things but from giving back to others.
• Putting yourself into uncomfortable and stressful situations is often the greatest therapy.
• Relationships are the mirror through which you see your flaws, strengths, and weaknesses. Don't be afraid to look into it.
• Your beliefs shape the quality of your life. Learn how to adopt ones that empower you.
• Find out the 3 psychological traits that most often lead to a state of misery.
• Short fixes and instant gratification are making us mentally and physically weaker. Do this instead!
• Nature is our default setting. Go for a walk, and learn how to breathe correctly. You'll be surprised what this will do for your well-being.
• You can get in some movement or exercise wherever you are. Don't make excuses!
• Contrary to trendy beliefs, you don't need to be an assh*le to be a masculine man.

The Man Flow Yoga Members' Area - 7-Day FREE Trial Want on-demand yoga programs, workouts, tutorials & more? Visit ManFlowYoga.com/join and start your 7-day free trial today.

FREE 7-Day Beginner's Yoga for Men Challenge

• 15-Minute On-Demand Videos
• No flexibility, no yoga experience required.
• Noticeable results – feel better, stronger, and move better.
• BONUS ACCESS! Exclusive Members-Only workout: Head & Neck Essentials Routine

Visit ManFlowYoga.com/7dc to start the challenge today!

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