Sleep is one of the most important activities you do. In fact, getting high-quality, deep, and REM sleep may be the most important thing you do for your overall health and wellbeing.  Yet many of us struggle falling asleep and get poor sleep, which leads to feeling groggy and exhausted the next day. Not only that, but lack of sleep can cause weight gain, poor nutrition and exercise habits, dwindling motivation, and can even make our emotions wreak havoc on us and our relationships.  So, why do so many people struggle with sleep?Well, our modern way of life doesn’t help: Blue screens, stress from work, and alcohol consumption—to name a few—devastate our sleep quality. But we also don’t focus on winding down before bed, causing us to toss and turn for hours before finally drifting into sleep.  In today’s show, we cover:  How to assess your sleep quality  What’s causing poor sleep and how can we fix it? And the worst (and best) activities you can do for your sleep quality  And more! Listen now.  Show highlights include:  The scientific reason why sleeping 7.5 hours instead of 6 hours unlocks the most cognitive, physical, emotional, and restorative benefits (5:53)  Why cutting off your caffeine by 2 pm will improve your sleep quality (even if you’re not sensitive to it) (11:09)  How screens from your phone and TV suppresses melatonin production and makes it harder to fall asleep (12:48)  Does taking naps in the day make it easier or harder to fall asleep at night? The answer might surprise you… (14:09)  The 5 worst things you can do before falling asleep which ensures you wake up groggy and exhausted (17:14)  How to “get away” with drinking alcohol without it sabotaging your sleep quality (20:22)  Why taking a magnesium supplement actually helps you wind down and get better sleep compared to taking melatonin (23:54)  Cal Newport’s “Work Shut Down” process for compartmentalizing your work so you can relax before bed (25:16)  How to increase your sleep quality with a single piece of tape (33:55)  The 6 best ways to fall asleep easier and wake up refreshed and ready to conquer your day (34:24)  Resources mentioned in this episode:  1. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone  2. Paleovalley Grass-Fed Beef Sticks: Looking for a quick, yet high-quality source of protein for building muscle? Try Paleovalley’s Grass-Fed Beef Sticks using our link to save 50%: http://manflowyoga.com/beefstick  3. Why We Sleep by Matthew Walker available on Amazon here: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/  Related Episodes:  Ep 49: Why an Evening Routine Makes You Feel Better Physically, Mentally, and Emotionally (And How To Create One) 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://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.

Men have a tendency to bottle their emotions inside them. Even I struggle with this, especially in my past. But the result of repressed emotions never ends well: It usually means exploding at someone or something who doesn’t deserve it.  But there’s another way to get through difficult emotions and traumatic events without blowing your lid:  And today’s guest, Adam Von Rothfelder, is one man who demonstrates another way to deal with your emotions. Adam’s brother overdosed when he was 22, filling Adam with an unrelenting guilt. His father hit him often in his childhood, filling him with an undying rage.  And yet, he used these traumatic experiences as fuel instead of an excuse.  First, he became an MMA fighter. Then he opened up his own gym. Now, he owns Strong Coffee, a multimillion dollar coffee business he started from his house.  Best part?  Adam forgave his dad, his brother, and himself. He lives each day in a way that makes both of them proud because he pushed through his pain, and came out as a better man.  Adam and I have an enlightening conversation, particularly when it comes to dealing with—and leveraging—your emotions as a man.  Besides the emotional aspects we talked about, we also discussed:  How Adam forgave his father and started loving him unconditionally again (and how you can do the same if you’ve had traumatic relationships)  Why working out and eating earlier in the day improves your sleep  The real reason our mental health is on a decline (and unconventional ways to improve your mental health)  And more! Want to build emotional resilience, forgive past wrongs done to you, and optimize your fitness habits?  Listen now.  Show highlights include:  How to channel your aggression so it speeds up the healing process after suffering their traumatic events (6:06)  Why training at 100% effort actually lowers your risk of injury instead of heightening it (10:23)  The “Future Self” mindset shift that helps you heal important relationships that turned sour (even if you haven’t 100% forgiven the other person yet) (16:35)  How to “flip” your nastiest emotions into fuel to succeed at heights you never thought possible (19:58)  Why repressing your anger and letting it fill you with shame makes you see red and erupt at the people around you (and a healthier way to manage it) (28:57)  The “3 Buckets” secret for restoring unconditional love for someone who betrayed or traumatized you (39:39)   How waking up earlier and exercising before work improves your sleep quality more than going to bed early (58:41)  Why working out every hour after 1 pm reduces your REM sleep by an extra 10% (58:59)  The little-known, but wildly effective “Reverse Intermittent Fasting” technique that improves your sleep, boosts your weight loss, and increases your energy (1:00:09)  The “for me, not to me” belief that helps you see obstacles as opportunities instead of hindrances (1:15:26) How stress and sugar literally scar your brain like a scratched CD (and how to better manage your brain and improve your mental health) (1:19:37)  Resources mentioned in this episode:  STRONG Coffee: Save 15% on instant, nutrient-packed coffee from Adam’s company by using the code ManFlowYoga at checkout. STRONG Coffee has protein, healthy fats, adaptogens, and more to improve your mental, physical, and gut health. Find your new favorite coffee here: https://strongcoffeecompany.com/ Paleo Valley: Save 50% on Paleo Valley's grass-fed beef sticks. These beef sticks are clean, healthy, 100% grass-fed, non-GMO, pesticide-free, ECA free, gluten free, grain free, refined sugar free and are naturally fermented so they contain zero preservatives. Head to: https://manflowyoga.com/beefstick  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://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.

  It’s no surprise that the state of masculinity in 2023 isn’t in good shape.  Toxic masculinity, men trying to impose their views on other men, and questioning the usefulness of certain traditionally masculine behaviors threaten the good parts of masculinity.    The implication that your worth as a man is correlated to your masculinity is dead wrong. On the other hand, the discussion of harmful expressions of masculinity has also caused us to question anything that’s masculine at all. While it’s true that some men would become happier by embracing more masculine behaviors, it’s also true that other men would become happier by embracing more feminine behaviors. This applies to women too.  And even though the state of masculinity isn’t in the best shape today, maybe that’s a good thing. Instead of looking at life through a paradigm of masculinity and femininity, it’s more helpful to look at it through another lens… Because here’s the truth: Both masculinity and femininity have a role in society. Men practice feminine behaviors. Women practice masculine behaviors. If they didn’t, you’d be an incredibly imbalanced, unhappy individual. In this episode, I go on a deep dive at masculinity and explore: Does looking at masculinity and femininity as yin and yang make it easier to embrace the healthiest behaviors as each? Why your value as a man has nothing to do with masculinity  And how to embrace both masculinity and femininity to become the best version of yourself  Listen now.  Show highlights include:  Why the amount of masculinity you display says nothing about your worth as a man (3:25)  How showing emotion and crying makes you stronger and happier as a man (even if society tells you otherwise) (5:29)  Are true masculinity and toxic masculinity natural enemies? (15:02)  Why getting rid of all forms of traditional masculinity deprives us of the good certain masculine behaviors can have (even if there are some toxic behaviors we should get rid of) (17:47)  How to embrace aspects of masculinity while also being kinder to yourself and others (18:58)  The counterintuitive way you deprive yourself of happiness by denying your sadness (20:04) The “Ted Lasso” method for becoming a better man in 2023 Why the terms “masculinity” and “femininity” are outdated (and new ways to look at these terms in 2023) (25:28)  Resources mentioned in this episode:  1. Chubbies: Save 20% on Chubbies’ shorts, swim trunks, and more by using this link: https://manflowyoga.com/chubbies  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://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.

Most men experience a noticeable decline in their physical and sexual health once they reach their 50s. As you grow older, your body and muscles start to break down, which can cause a significant decrease in your quality of life, and can lead to a larger threat to your longevity and healthspan.  But you know what? Improving your longevity, boosting your healthspan, and even becoming healthier than 95% of people can be easier than you think.  For many of us, optimizing a few simple (and free) areas of life can be all that’s needed, and once you do, you’ll enjoy healthier aging, a more active lifestyle, and you’ll find yourself happier more often. But others may require medical intervention (in addition to making healthier lifestyle changes).  So, what’s the secret? I’m glad you asked. In this episode, Dr. Judson Brandeis, a sexual medicine urologist who has dedicated the second half of his career in medicine to optimizing manhood, joins me again to reveal what men in their 50s (and beyond) need to know to optimize their healthspan and enjoy the “golden years” of your life.  We also discuss… The 3 things men need to know about entering your 50s Why muscle is the most important factor for maintaining your longevity Why you’re not safe from heart disease - the #1 killer of men - even if you’re relatively healthy 9 simple practices to help you be healthier than 95% of other guys out there The only medically proven technique to increasing the length and girth of your “manhood” (yes, for real) Want to age with fewer aches and pains, a smaller risk for fatal diseases, and more vigor for life?  Listen now.  Show highlights include:  Why transforming your body from a beach body to a “T-Rex Body” helps you age with fewer aches and pains (3:58)  The reason why women live 5 years longer than men today when they only lived 1 year longer than men 100 years (5:11)  3 of the biggest factors for men dying prematurely (5:29)  Why even the top athletes in the world notice a stark decline in their athletic performance once they reach 60 (and how to optimize your body past 60 and beyond) (7:31)  How to make weight loss almost effortless by building more muscle and checking your testosterone levels (11:16)  The 8 biggest scientific reasons you lose muscle as you get older (and simple ways to reverse this) (16:27)  The little-known relationship between ED and cardiovascular disease (and why checking your calcium levels can save your life) (23:28)  How simply being happy helps you boost your longevity more than being physically fit (36:40)  The 9 easiest lowest hanging fruit that makes you healthier than 95% of people today (even if you’re in your 50s, 60s, or 70s) (43:01)  The simple “ABC” method for building a daily exercise habit today (47:15)  How thinking of your work-life balance as a pendulum instead of something to balance makes you more fulfilled at work and at home (57:43)  Wait, can you really increase the size and girth of your “manhood”? Yes, and here’s how to do it safely and effectively… (59:33)  The insidious reason your doctor’s incentivized to give you high blood pressure medication instead of telling you about lifestyle tweaks that lower your blood pressure (1:11:35)  Resources mentioned in this episode:  1. Chubbies: Save 20% on Chubbies’ shorts, swim trunks, and more by using this link: https://manflowyoga.com/chubbies  2. The 21st Century Man: Get access to Dr. Judson Brandeis’s book, The 21st Century Man, an encyclopedia for men’s health here: https://thetwentyfirstcenturyman.com/   3. Affirm Science Supplements: Check out some of the best supplements for men of all ages, created by Dr. Judson Brandeis himself here: https://www.affirmscience.com/  4. Grow your “manhood” with P-Long: P-Long is a revolutionary study and proven way to grow the length and girth of your manhood. Find more info here: https://p-long.com/  5. Work with Dr. Brandeis: Want Dr. Brandeis to be your doctor? Head to https://BrandeisMD.com.  Related Episodes:  Better Man Podcast Episode 31: Enhancing Your Sexual Wellness In Your 50s and 60s and Beyond | Dr. Judson Brandeis  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://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.

Everyone has an evening routine—whether you developed it consciously or not. But many evening routines don’t prepare your mind and body for sleep.  Why? Well, the evening routines created consciously feel more like a to-do list that adds stress and pressure to you right before bed. Whereas evening routines that weren’t created consciously usually involve watching TV or scrolling social media—which can both make it more difficult to actually fall asleep.  The best evening routines help you feel better physically, mentally, and emotionally. And that means they’re simple, fit into your already busy schedule, and give your body a chance to calm down and go to bed relaxed (instead of shifting positions constantly for an hour while you try and battle an anxious body and mind when you shut off the light and go to sleep). In this episode, we’ll cover: What an evening routine is & how to create an easy evening routine that helps you drift into sleep and wake up feeling refreshed Why spending even 10 seconds doing a relaxing task like saying goodnight to your animals can dramatically improve your sleep How evening routines that are complicated to-do lists in disguise sabotages your sleep  The #1 goal of your evening routine  My personal evening routine that I still follow (even though I have a newborn baby in the house)    And more!   Want to unlock deeper, more restorative sleep, and wake up feeling more refreshed and ready to conquer your day? Listen now.  Show highlights include:  How a lack of sleep undermines the hard work you do in the gym (1:31)  The #1 goal of your evening routine (and why having a complicated evening routine with several tasks makes achieving this goal impossible) (4:16)  How replacing TV time before bed with this will help you feel more relaxed and less stressed (even if it takes some effort when you first begin) (8:18)  The “pleasant and tired buzz” secret for designing an evening routine that helps you wake up motivated to conquer your day (11:00)  How to transform boring household cypress into your secret weapon for relaxation by slowing them down (14:34)  Why spending a few minutes foam rolling before bed unlocks deeper, more restorative sleep (18:14)  Resources mentioned in this episode:  1. Rhone: Save 20% on all high-quality, long-lasting, and comfy workout gear from Rhone by using this link: https://manflowyoga.com/rhone  2. Caldera Labs: Save 20% on Caldera Labs’s skin serum, the first skin serum I've found that is both non-toxic and actually works, by using this link: https://manflowyoga.com/caldera    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://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.

While active mobility work is one of Man Flow Yoga’s biggest focus points, the truth is that most guys don’t do nearly enough mobility or flexibility work.  Why? Well, it’s not as “sexy” as lifting heavy weights in the gym. It doesn’t boost your ego as much. And it’s something that’s missing from the vast majority of exercise programs—both online and offline.  That said, building active mobility and flexibility are two of the best ways to improve your longevity and long-term health and wellness. Perhaps nobody understands this more than today’s guest, Shane Dowd, founder of GotROM.  Why? Well, Shane is a former athlete and strength coach who had a life-changing injury which forced him to adjust his approach to fitness—at just 28 years old. After his injury, Shane made it his life mission to help other men shift from a short-term performance perspective to a long-term, longevity one.  In this episode, Shane and I explore how mobility work can help you avoid injury, prolong your longevity, and even improve your lifts in the gym. We also dive into…  How changing your “fitness horizon” can help make your exercise routines more enjoyable and sustainable Why it’s a good idea to focus on your flexibility instead of your strength—at least for a period of time How mobility work can fit into your workouts and make them more rewarding  And we even explore the power of meditation; demystifying this practice and better understanding how it can eliminate negative energy we feel in our day to day lives Listen now.  Show highlights include:  Why you can get hurt from lifting heavy weights (even if you have perfect technique) (4:32)  4 words to ask yourself in the gym that will prevent most (if not, all) major injuries (11:35)  The “Time Horizon” mindset shift for building strength and longevity without sacrificing the health of your joints and tendons (13:03)  How your ego “hijacks” your brain in the gym and tries to derail your health and longevity (and why mobility work is the antidote to this) (14:36) Why retraining your body to be more flexible and mobile makes every lift you do in the gym easier, more effective, and less likely to injure you (21:58)  The “SMC” secret to exercise that optimizes your longevity (27:47)  The “TSR” techniques for improving your mobility twice as fast as passive stretching (29:44)  How mobilizing your joints themselves—instead of the muscles connecting your joints—using this physical therapy technique brings your risk of injury to near 0% (34:28)  Why 90% of men should stretch before working out (even if the experts say it makes you weaker) (39:34)  How supersetting mobility work with strength training motivates you to do mobility exercises instead of giving up like most men do (49:02)  Why meditation is one of the master skills of life (and why it’s easier than you think…) (53:08)  Why the “body scan” meditation technique can stop your addictive tendencies before they sabotage your life (1:03:53)  A free resource to start meditating and slowly eliminate pent-up negative energy inside you (1:11:12)  The “Two M’s” most guys ignore that leaves them injured, depressed, and broken (1:19:04)  To learn more about Shane and see how his GotROM programs can help improve your active mobility and flexibility to prevent injuries and eliminate pain, visit his website at https://www.gotrom.com/.  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://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. Interested in Rhone apparel?  Visit  manflowyoga.com/rhone to get an exclusive 20% savings for our podcast audience.

There are several different types of yoga, and each has different goals. I’m not talking about different schools of yoga (like hatha or yin yoga), but different focuses of yoga.  For example, some routines focus on muscle activation to build strength. Some focus on your range of motion and flexibility to prevent injuries. And others aren’t even fitness-focused, and instead are best used to reduce stress and fortify your mental health.  So, which type of yoga should you choose?  Well, it depends on two things:  1. Your daily goals: What do you want to accomplish today? Are you combining your workout with another routine? Or using yoga as a standalone workout?  2. The time of day: Your yoga workouts should complement your energy goals for that particular time. Do you need more energy and improved focus? Or do you need to de-stress and wind down for sleep?  In this episode, I break down the different ways you can do yoga, as a standalone workout, combining it with other workouts, as well as complementing your energy goals for different times of the day. Want to make your yogkla practice more effective and helpful for your goals?  Listen now.  Show highlights include:  Why doing a stretching routine before an intense workout heightens your risk of injury (and what type of yoga to do instead before intense workouts) (1:56)  Should you “stack” yoga with other workouts or do yoga as your main workout? Here’s when to use both methods… (2:06)  The 4 different “types” of Man Flow Yoga—and how to pick which type to do depending on your daily goals (2:21)  Why 20 minute routines are the “sweet spot” for unlocking the most benefit from yoga in the least amount of time (5:58)  How using yoga as a warmup for lifting, running, or cycling can prevent injuries and soreness and help you set new PRs (8:54)  The “Yoga Cool Down” trick for fast tracking your recovering and preventing soreness after intense workouts (12:25)  Why your workouts never need to be longer than 90 minutes (and why only 30 minutes is plenty) (15:38)  How to pick the best yoga routine depending on if you’re exercising in the morning, the afternoon, or before bed (16:46)  The Different Types of Man Flow Yoga Workouts (with links): Intense workouts:  If you’re looking for an intense, standalone Man Flow Yoga workout, I recommend The Fix20 Series or The Clark Workouts.  Find The Fix20 Series here: https://manflowyoga.tv/programs/collection-fix20-series?categoryId=66093&permalink=mfyl-intro-fix20-series  Find The Clark Workouts here: https://manflowyoga.tv/programs/collection-the-clark-workouts?categoryId=66093&permalink=mfyl-intro-the-clark-workouts  Overall Fitness workouts:  If you’re looking for an overall fitness Man Flow Yoga workout (to use as a complement or standalone), I recommend The Beginner’s FUNdamentals program here: https://manflowyoga.tv/programs/collection-beginners-fundamentals?categoryId=66093&permalink=mfyl-intro-beginners-fundamentals  Flexibility-focused workouts:  If you’re looking for flexibility-focused Man Flow Yoga workouts, I recommend The Breath Series 28-Day Challenge here: https://manflowyoga.tv/programs/collection-breath-series-challenge?categoryId=66093&permalink=mfyl-intro-breath-series-challenge  Restorative and Stress-Relief workouts:  If you’re looking for restorative and stress-relief Man Flow Yoga workouts, I recommend The Stress Relief & Calming Routines Collection here: https://manflowyoga.tv/programs/collection-stress-relief-calming-routines?categoryId=73207&permalink=mfyl-recovery-stress-relief-essentials  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.

Everyone knows what they need to do to lose weight: eat healthier, get better sleep, and exercise more often. Yet despite this, many people still struggle with losing weight.  Why? Well, knowing the right things to do and actually doing them are two entirely different things. And our emotions often circumvent our decision making. Stress, worry, fear, overwhelm, and other emotions make weight loss harder and can even sabotage your weight loss journey.  In fact, according to Jonathon Haidt, a world-class psychologist, our emotions can cause us to wind up in a vicious cycle of self-sabotage.  Here’s why I bring it up: Dr. Anthony from the Fit Father Project joins me again in this episode to reveal… Why your emotions are your single biggest obstacle on your weight loss journey His favorite (and most effective) techniques to gain more control over your emotions and decisions How to avoid the insidious self-sabotaging effect your emotions have over weight loss The result? By figuring out how to properly guide your emotions, you make your weight loss goals easier than ever to achieve.  Want to discover the most powerful emotional techniques for losing weight from a guy who has helped over 50,000 men achieve long-term weight loss? Listen now.  Show highlights include:  3 biggest traps that makes losing weight more difficult (and how you can make your weight loss journey easier) (1:51)  Why your stress, fears, and other emotions are actually more to blame for your inability to lose weight than your exercise routine (5:18)  How consistent exercise can “rewire” your brain and help you stop craving unhealthy, comfort foods (8:24)  The insidious “Systemic Sickening” reason behind unhealthy eating patterns (and why this isn’t your fault) (9:15)  How a victim mentality poisons your happiness and makes it impossible to feel joyful (15:32)  Why controlling your emotions is like controlling an elephant (and how the “actionable emotion” technique helps you steer the elephant before you self-sabotage) (20:27)  How to make healthier decisions easier and more effective by building “PMC” as soon as you wake up (23:02)  The “reps in the dojo” trick for minimizing your overwhelm when trying to make healthier decisions (38:02)  Why exercise is actually the least important part of losing weight (even though it’s still important) (39:38)  Are you struggling physically, mentally, or emotionally? Here’s how the “Hero’s Journey” mindset shift inspires you to make positive change (56:12)  How to reduce your inner conflict and feelings of worthlessness with nothing other than a pen, a pad, and YouTube (1:00:35)  The “Life Buckets” method for finding a deep, visceral “why” for becoming healthier that improves even unrelated aspects of your life (1:07:17)  How drinking more water is the simplest way to start losing weight and building momentum (1:13:33)  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 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://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.

Our modern way of life results in more stress, less free time, and more mental health problems than any other time in history. That’s one of the many reasons people struggle with making time for self-care.  But many people also think that self-care is selfish. When you have a million different things pulling you in a million different directions, taking time for self-care seems like it’s a direct attack to your loved ones and career.  But this is a mistake. Not only is self-care selfless, but it also helps you show up better to the important people in your life. Self-care unlocks patience, improves your mood, and helps you better serve your family.  So, how do you make more time for self-care (especially when your schedule is chaotic)? Well, in this episode, I reveal my top 9 personal strategies for making time for self-care. You’ll discover why you have more free time than you think, how to use that free time to become a better man, and how focusing on yourself makes you a better servant.  Listen now.  Show highlights include:  Why self-care is not selfish (even if it means you’re around your family less) (2:54)  The “Point B” trap your brain uses to trick you into skimping on your self-care habits (4:48)  The “good is the enemy of great” mindset tweak that unlocks more free time to focus on your self-care routine (5:27)  4 tips for planning a new self-care routine so you actually stick with it and enjoy the benefits of it (7:44)  How small changes in your self-care routine are more effective long-term than massive changes (and why they make your routine more enjoyable too) (11:38)  Why “dead time” devours your free time, increases your stress, and tanks your mood (and how to swap it with activities that improve your life) (17:32)  How feeling bad about yourself is actually a great stepping stone for making positive change (19:23)  The 4 most deadly words you say to yourself that eliminates your free time (21:39)  Why you don’t need motivation to practice self-care (and how to take action without relying on motivation) (24:24)  The #1 most important factor for your overall wellbeing (Hint: it’s NOT nutrition, exercise, stress management, or even sleep) (27:18)  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://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 pelvic floor is one of the most important (and most neglected) muscle groups in your body.  Why? Well, your pelvic floor helps you optimize your sexual wellness, last longer in bed, and you use it every time you go to the bathroom - or “hold” yourself from going to the bathroom. And whether we like it or not, most of us are going to have issues with one of these things - are more than one - at some point in our lives. For some of us, that will happen earlier than others. Generally speaking, older guys tend to have an underactive pelvic floor, and younger guys tend to have an overactive pelvic floor. But both problems, while different in cause, can cause similar symptoms: ED, weak erections, and suboptimal sexual wellness.  That’s the bad news.  The good news?  Strengthening these muscles in your pelvic floor can help you gain better control over these issues. Just because you get older doesn’t mean you have to have pelvic floor issues. And the solution is actually rather simple, even if it’s not easy in practice. That’s why I invited a pelvic floor physical therapist onto today’s show.  In this episode, Dr. Lance Frank, DPT, MPH reveals the ultimate guide to strengthening your pelvic floor, problems caused by an underactive and overactive pelvic floor, and how you can get stronger erections and better enjoy your lives - both sexually and non-sexually. Listen now.  Show highlights include:  The scientific reason why core exercises can help you have better sex (4:58)  A quick, 30-second exercise you can do right now to get stronger erections (6:49)  How addressing your pelvic floor can make testicular pain you’ve had for years disappear in just a few weeks (11:53)  3 simple tricks to make kegels more effective (14:25)  The counterintuitive way relaxing your pelvic floor can help you last longer in bed (25:15)  Why sexual wellness problems are often more of a mental health issue than a physical health issue (and how to improve your mental health) (30:15)  The “Clenched Fist” trap which could be the underlying cause of your ED (37:26)  How to assess if you have an overactive or underactive pelvic floor by doing this breathing exercise (41:39)  A pelvic floor physical therapist’s top 5 exercises for your pelvic floor (54:56)  Why hip-opening exercises are crucial to your sexual wellness especially if you sit all day (and the top 5 hip-opening stretches to do) (58:20)  If you want more help strengthening your pelvic floor, follow Lance on TikTok here: https://www.tiktok.com/@lance_in_your_pants or on Instagram here: https://www.instagram.com/lanceinyourpants/  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://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.