The Better Man Podcast

Coming out is never easy. Despite the societal progress we've made culturally, there is a large swath of men who would, quite literally, rather be hit by a truck than come out.

This pressure, if you feel it, only compounds with age. Especially if you're also married to a woman and have kids, like today's guest David was.

David didn't come out until his late 50s - after a successful career in the U.S. Air Force as Brigadier General, after being married to a beautiful woman, and after having kids.

The truth was, he had always wondered and had inklings about his true self. But he buried them and focused on his career and parenthood.

But after his kids moved out, he couldn't wear the three-foot mask over his true self any longer.

Coming out was one of the hardest things he's ever done.

And it completely changed his personality. He went from being an introvert to an extrovert, and he uses his real personality to help other men who are coming out late.

If you've been struggling with whether or not you're gay - or you just want to learn more about what gay men go through so you can be more compassionate and empathetic, listen now.

Here's what David and I discuss:

• Why it's never actually too "late" to come out (even though it might feel like it)

• Why "letting people in" instead of "coming out" can make it easier

• How to better navigate coming out (especially if you're married and have kids)

And more, including…

• Why the BEST way to improve your mental health is by moving your physical body (4:40)

• How to better handle coming out later in life (even if you've already married a woman and have had kids like David) (8:16)

• How cultural and subconscious homophobia can delay your coming out (14:30)

• Why letting your loved ones "in" (instead of "coming out") makes these tough conversations easier and less daunting (15:31)

• Dr. Joe Kort's (a sex therapist) "Beach Test" that can help confused men decide if they're gay or not (24:57)

• How finally accepting yourself as gay can alter your entire personality (David lived his life as an introvert until he came out) (26:16)

• The strange way your repressed fears get projected onto others (David first noticed this as the U.S. Air Force Brigadier General - where being gay could get him fired back then) (44:01)

Guest Bio:

David Cotton is a certified life transition & personal development life coach, retired U.S. Air Force Brigadier General, and former corporate executive who now dedicates his life to helping others step into their truth and live with intention. After decades of living in alignment with expectations rather than identity, David came out as a gay man later in life — a transformational experience that fuels his passion for guiding others through life's biggest transitions.

David specializes in coaching men who are coming out later in life, as well as individuals of all backgrounds seeking clarity, courage, and authenticity in the face of personal change. His coaching practice is rooted in deep empathy, strategic reflection, and a belief that it's never too late to become the person you were always meant to be.

He is also the creator and host of Out Late With David, a podcast that amplifies powerful, heartfelt stories of people who have come out later in life — often after years of silence or living in the shadows. Through real conversations and unflinching honesty, David offers listeners hope, insight, and a sense of belonging.

Based in Palm Springs, California, David brings warmth, wisdom, and just the right touch of wit to his coaching, his podcast, and every life he touches.

Resources mentioned in this episode:

1. David Cotton Coaching: Whether you're transitioning through a tough period in your life (like coming out) or you just want to get more out of your life, David's coaching might be able to help. Learn more here: LINK

2. Out Late with David Podcast: While coming out (especially "late") is never easy, hearing other men share their stories helps. That's what Out Late with David is about. Listen to it here:

3. Find more of David's Coming Out Resources: If you want more resources for coming out, check out David's Linktree here: https://linktr.ee/davidacotton

4. 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

5. 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

If you're frustrated and overwhelmed by the sheer volume of weight loss information that exists on social media, then today's "Core 4" Weight Loss Starter Kit is the antidote.

It's the simplest weight loss strategy that actually works. And it's something the world desperately needs because more than 90% of people who lose weight gain it all back within a few years!

Not because they're lazy or broken or lack the necessary willpower.

But because they don't have a simple and reliable plan like the "Core 4" strategy.

Most weight loss strategies are too complex, too "in the weeds," and too focused on "stepping over dollars to pick up pennies." And there's too much conflicting weight loss advice that causes frustration, confusion, overwhelm, and weight gain.

The "Core 4" principles give you the simplest recipe for losing weight in the next 30 to 60 days. It might not be easy, but it will be simple.

Today's guest, Certified Nutrition Coach Brooks Coleman, created the "Core 4" strategy in a direct attempt to make weight loss simpler and less confusing.

Brooks and I break down his "Core 4" strategy so you can understand what to focus on rather than getting stuck and focusing on things that sound cool but don't move the needle on your scale.

If you've struggled to lose weight (or keep weight off after losing it), hit play.

Here's what Brooks and I discuss:

• The extremely simple (but not easy) "Core 4" weight loss strategy that will help you look and feel better in 30 to 60 days (3:42)

• Why muscle is the "compound interest" of exercise (21:19)

• The dead-simple 2-part recipe for sustainable weight loss (12:38)

• Create your own "Core 4" Blueprint at (41:56) - I recommend taking notes here, so you actually implement the "Core 4" principles

And more, including…

• The insidious and pervasive "stepping over dollars to pick up pennies" weight loss mistake that causes confusion, overwhelm, and weight gain (3:22)

• Why do so many men gain weight by eating healthy foods? A Certified Nutrition Coach explains at (5:16)

• Here's the "secret" behind why cutting carbs and fasting work so well for weight loss (7:07)

• Why exercising with the "fat burning mindset" is the wrong way to approach weight loss (and why a step counter in the BEST fat burning machine) (10:15)

• 3 scientific reasons the step counter is the single most overlooked health tool available (11:29)

• The dead-simple two part recipe for weight loss (12:38)

• How burning a lot of calories in the gym, particularly with cardio-based workouts, actually makes sustained weight loss more difficult (14:09)

• Why the calories burned from walking throughout the day "mean" more to your metabolism than the calories burned from a high intensity workout (15:17)

• Why your body prefers to lose muscle over fat (and why strength training is required if you want to look lean and strong after losing weight instead of looking skinny fat) (18:39)

• How muscle is the "compound interest" of exercise (21:19)

• The ONLY macronutrient you need to track (if you dial this one in, you can ignore the other two) (23:42)

• The counterintuitive way dialing in your diet allows you more leeway to enjoy sweet treats and salty snacks (38:12)

Guest Bio:

Brooks Coleman is a Certified Nutrition coach with 8 years in the industry. After spending 10 years trying to improve his health and body, falling prey to the binge and restrict, Yo-Yo diet fads all over the internet, he decided to take things into his own hands. He quit his job in corporate America to work in an exercise physiology lab and learn how to truly read and interpret research. There he gained experience in personal training, metabolic testing, and body composition analysis. Finding out what actually works, he found himself obsessing and losing balance with his routine...dedicating every waking moment to maximize his results. It worked, but the rest of his life was suffering. He wasn't balanced. This led him to focus on the biggest levers that allowed him to get 80-90% of the results with much less obsession...so it actually would benefit other parts of his life. In 2022, he started DataFit and has since helped over 300 clients lose fat, build muscle and get fit for life in a sustainable way.

Precision Nutrition Level 1 Nutrition Coach

Renaissance Periodization Nutrition Coach

Certified Metabolic Flexibility Coach

Certified Mindset & Behavior Change Coach

Resources mentioned in this episode:

1. 4 Week Fat Loss Challenge: If you're a busy professional that wants to drop 5-10 pounds of body fat in the next 30 days, Brooks set up a free challenge exclusively for you and the Man Flow Yoga audience. Join the challenge here: https://datafit.net/challenge?el=mfy

2. Follow Brooks on Instagram: @CoachBrooksColeman.

3. Block Blue Light: If you want the same Blue Light Blocking Glasses I use (and you want to save some coin on your purchase), use my partner link: https://www.blockbluelight.com/?ref=manflowyoga

4. 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

5. 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

If you want to make managing your diabetes easier or if you are curious about how diabetes alters your life, today's guest, Ben Tzeel (founder of Your Diabetes Insider) is one of the leading experts in diabetes.

When Ben was 7 years old, he was diagnosed with type 1 diabetes, and it altered the course of his life. Back then, people didn't believe that diabetics could participate in sports or even be active without extreme risk.

As Ben lived with this condition for his entire life, he defied many of the expectations that were put on him at a young age. He also wanted to help other diabetics like him actually be understood by their dietitians and doctors.

That's what led him to creating Your Diabetes Insider - a healthcare and nutrition practice where everyone on his team is also a dietitian with diabetes.

(He's also a strength coach in addition to being a dietitian.)

Anyway, here's what Ben and I discuss in today's episode:

• What's the difference between prediabetes, type 1 diabetes, and type 2 diabetes?

• The #1 most important metric diabetics must know and keep in balance (or they could die).

• How diabetes affects muscle growth, mobility, quality of life, and more

• And the best ways to exercise with diabetes

Listen now.

The highlights include:

• How Ben defied the expectations of his doctors, his parents, and himself after being diagnosed with type 1 diabetes at 7 years old. (2:21)

• Why Ben created a "Dietitians with Diabetes" service. (Growing up, there was a stigma all doctors had that barred kids with diabetes from playing sports or even being active. Ben's Your Diabetes Insider is his response to nobody truly understanding what life's like with diabetes.) (3:45)

• Why people with diabetes have to make an extra 180 decisions per day. (8:28)

• How Covid (and other viruses) might trigger a dormant gene in the body that causes type 1 diabetes to develop. (15:01)

• An incredible story about how insulin saved lives that's easy to overlook today because it's been around for so long. (Before insulin, a type 1 diabetes diagnosis meant you had only 3 to 12 months to live.)

• Why ignoring a prediabetes diagnosis can mean you're on insulin for the rest of your life. (And how to adjust your lifestyle after prediabetes to avoid full-blown type 2 diabetes.) (19:29)

• How globs of sugar can "stick" to your joints if you have diabetes (particularly type 1) and undermine your mobility. (The good news? Yoga appears to be one of the best ways to exercise with diabetes.) (21:53)

• Why a trained dog is the fastest "technology" for detecting low blood sugar (dogs are much faster and more accurate than the latest continuous glucose monitor technology). (33:13)

• The best way to build muscle with diabetes from a registered dietitian and strength coach with type 1 diabetes. (45:48)

Instagram & TikTok

Man of Tzeel

Your Diabetes Insider

Resources mentioned in this episode:

1. 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

2. 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

Despite being consistent with his fitness for most of his adult life, Dan has an Achilles heel you might be able to relate to too:

Ice cream (and other carb-heavy foods).

After being tagged in a picture on Facebook, Dan had to learn the timeless lesson the hard way: You can't out exercise a bad diet.

Instead of beating himself up for it, he saw it as a challenge, made a few tweaks to his diet (like intermittent fasting and being more mindful of carbs), and lost 37 pounds in a year.

But then another obstacle happened:

He went to his doctor for a routine checkup and learned his A1C was 11.6 and he was a type 2 diabetic!

And now he's determined to be one of the few people who actually get off Metformin.

Here's what Dan and I discuss in today's episode:

• Why exercising without addressing your diet isn't enough

• How he made his body, particularly his hips, feel young again (he thought he'd have to give up biking and golfing for good)

• The simple tweaks he made to his diet and the timing of his meals that led to him dropping 37 pounds

Listen now.

The highlights include:

• Why low impact exercise like Man Flow Yoga is a superior option if the number on your scale is too high (6:03)

• How to make your muscles, joints, and tendons feel 20 years younger (7:40)

• Dan learned the hard way that you can't out-exercise a bad diet… but here's the simple tweak he made that led to him dropping 37 pounds last year (12:36)

• How the "Carb Monster" slowly crept up on Dan and ratched up his A1C to 11.6 (and how he got it back down to 6.2) (13:08)

• The easiest way to stop feeling hungry that gets overlooked because it's too simple (16:34)

• Can't play golf because of your hip pain? The good news is it doesn't have to permanent when you do this… (18:18)

Resources mentioned in this episode:

1. 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

2. 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

Sometimes, your health crashes and the reason is so murky, figuring out what caused it sends you down a deep rabbit hole.

That's what today's guest, Caroline Alan, experienced herself.

Despite never drinking or smoking and living a living a relatively healthy lifestyle, Caroline's spent too much time in a very intense, high-tech career that wrecked her health:

She was burned out, had flatlined adrenals, had an autoimmune condition, had bad inflammation in her gut and mouth (which led to bone loss in her teeth and periodontal disease, causing her to need to get her teeth cleaned five times a year), and had never been able to sleep through the night (she used to wake up three to four times every single night for most of her life).

And then perimenopause happened, making every symptom worse and adding new ones like intense exhaustion, all sorts of anxiety and panic attacks, chronic fatigue - and the list goes on. If there's a chronic symptom, Caroline had it.

But then she changed one key thing that forever changed the course of her health:

She remineralized her body. And went through an almost unbelievable transformation - all because of minerals.

Turns out, minerals are THE source of fuel for your cells. They are as foundational to better health and energy as sleep is. And it's estimated that 40 to 50% of the adult population doesn't get nearly enough minerals.

Here's what Caroline and I discuss on today's show:

• Why there's such a big mineral deficiency problem in the modern world

• How to get ALL of your mineral needs, in the exact ratios your cells need them, from only two molecules

• Why thinking of your body like a forest (instead of a mechanical car) is a paradigm shift that enables you to grow healthier with age

And, so much more, including these highlights:

• How seemingly innocent things like the Recommended Daily Allowance (RDA) mislead you and condition you to approach your health in the wrong way (2:51)

• The only two sources of fuel for your cells (and here's the kicker: your body only makes one of the two sources) (3:37)

• The "Cellular Campfire" secret that explains how the human system gets energized. (Most people don't know this and it's like buying a car without knowing how to fill it with gas) (3:57)

• Why using a full-spectrum, highly bioavailable mineral replenishment tool is like taking the pill in Limitless. (Every neuron in your brain has up to 2 million mitochondria in it… and minerals fuel your mitochondria) (5:41)

• How starving mitochondria in your cells tricks you into believing that your stress is coming from the outside when it's really coming from inside of you. (This is so common, scientists have nicknamed it the "hidden hunger.") (7:12)

• The rarely-talked about root cause of craving sweet and salty snacks (8:05)

• Why you're NOT lacking discipline because you can't get off the couch to exercise, the real reason is THIS (9:06)

• How remineralizing cleared Caroline's periodontal disease in about two months (before doing this she had to get her teeth cleaned five times a year) (13:20)

• The neglected "Low Cell Wall Permeability" problem that explains why water doesn't hydrate and food doesn't nourish your body like it should (and how to fix it) (21:23)

• Why taking a 65 million year old substance that originally formed after a meteor killed 75% of life on Earth in mere hours is the antidote to poor cellular health almost every modern person experiences today (22:38)

• The shocking reason why modern food contains zero humic or fulvic acid (both of these molecules not only have every mineral your cells need, but they're also in the perfect ratio) (28:08)

• 2 scientific ways to test whether you have mineral depletion or not (37:01)

• Why you DON'T want to use magnesium for cramps (not only is fulvic a more effective, more scientific, and speedier option, but magnesium has a dark streak of causing osteopenia and osteoporosis in athletes) (40:57)

• How humic and fulvic allow your body to decide which minerals it needs, how it needs them, and where it needs them 24/7 instead of becoming an armchair scientist in your spare time just to figure out your supplement stack (44:11)

Listen now.

Resources mentioned in this episode:

1. Pre-order The Mineral Reset: The Essential Guide to Replenishing Your Body ​and Restoring Your Health. Pre-order Caroline's new book, releasing in April 2026, and unlock a free bonus when you pre-order through this link: https://MineralResetBook.com.

2. Remineralize your body with Beam Minerals and score an exclusive discount: If, after listening to this episode you're ready to mineralize your body, head over to Beam Minerals. Using our link to unlock your automatic discount: https://BeamMinerals.com/MFY

3. Follow Caroline on social media:

Instagram: @carolinealan.offical

YouTube: @carolinealan.official

TikTok: @carolinealan.offical

Facebook: Caroline Alan, The Mineral Geek

4. 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

5. 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

Today's guest, Lee, has struggled with social anxiety and panic attacks for his entire life. But he's not letting that stop him.

In fact, when he attended the Man Flow Yoga Wellness Weekend in DC last September, he had a full-blown panic attack at the beginning of the event. But Lee not only powered through it, but he courageously shared what he was going through with the other men at the Wellness Weekend too.

Perhaps this next part bears no connection, but it's possible:

Despite being a Man Flow Yoga Member for years, Lee was never able to crack the code to consistency… until after he left the DC event that started with a panic attack.

He's done yoga almost every day since - and has actually gotten to the point where he looks forward to working out.

Here's what Lee and I discuss on today's show:

• Lee and I share our origin stories for our panic attacks

• He reveals a few of the most (and least) helpful ways he's addressed his social anxiety

• And you'll discover exactly what Lee did after the DC event to become the most consistent he's ever been

Listen now.

The highlights include:

• A few ways Lee overcame his debilitating social anxiety and made it more manageable (9:30)

• Why attending an in-person event made something "click" in Lee's head to the point where he's done yoga almost every day since (even though he struggled hard with being consistent before coming) (13:02)

• How to borrow inspiration and motivation from others (16:20)

• The "consistency begets consistency" secret that nobody wants to hear, but it's the most effective way to develop a good fitness routine (18:40)

• The weird way taking shirtless pictures of yourself can make you actually look forward to working out (20:20)

• A simple way to tweak your diet without feeling like you're depriving yourself of food (or even changing it that much) that can help you drop up to 8 pounds in two months (25:15)

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

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