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.

Everyone has a morning routine, whether you realize it or not.  The most effective morning routines “prime” you physically, mentally, and emotionally to conquer your day. While the least effective morning routines leave you burnt out, fatigued, and defeated before your day begins.  There are 3 certain themes that the most effective, grounding, and energizing morning routines have.  In this episode, I reveal the 3 essential components of the most effective morning routines, common mistakes to avoid when building your morning routine, and how to build a new morning routine that unlocks the most “juice” for the rest of your day. Listen now.  Show highlights include:  Why having a morning routine sets you up for the best day possible—physically, mentally, and emotionally (3:36)  The “Mindful Movement” method for energizing your body and mind for the entire day (and the simplest way to practice this) (5:27)  How silence and solitude in the morning prevents overwhelm for the remainder of your day (even when life gets chaotic and stressful) (10:49)  The counterintuitive way cutting your to-do list in half makes you more productive (11:07)  3 dirt-simple ways to optimize your nutritional needs in the morning (and make eating healthier easier the rest of the day) (12:30)  Why water is the most potent (and healthiest) appetite suppressant (15:12)  The “Small Wins” secret for feeling accomplished and building momentum to conquer your day (19:35)  5 biggest morning routine mistakes which can drain your energy instead of powering you up (22:30)  How stacking too many activities into your morning routine can actually lead to burnout and fatigue (24:30)  How to create a brand-new morning routine by tomorrow morning (30:00)  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.

Movement is medicine: It reduces your pain and risk of injury. It makes you happier and more confident. And we’re not just talking about working out - There are millions of people who work out for an hour a day, but are actually LESS healthy than people who simply walk more. So where’s the disconnect? How are we “fit” but not healthy? That’s what Kelly Starrett, New York Times bestselling author and the inventor of modern day mobility, and I talk about today.  Besides writing bestselling books, Kelly also co-founded The Ready State and San Francisco CrossFit, and has trained elite athletes, coaches, companies, and members of our military.   Kelly shares simple ways to move more, why movement can make you live longer, and how to convince yourself (and others) to move more.  Kelly is a good friend (he wrote the foreword to my book!), an amazing teacher, and someone who is dedicated towards building a brighter future.  Listen now.  Show highlights include:  Why training around other people unlocks faster gains—physically and mentally (8:35)  The multi-million dollar social media failure of the fitness industry (and how you can start to reverse it for the future) (10:56)  3 dirt-simple ways to incorporate exercise into your everyday life (even if you only have 10 minutes to spare) (12:43)  Why getting 7 hours of sleep each night sabotages your recovery from pain, weight loss and physique goals, and ability to learn new skills (29:40)  The “Event” secret for creating both short and long term goals that keep you in tip-top shape year after year (34:10)  Want to live to 100 and still be functional? Reading this book is your first step… (37:11)  How to reduce your overall mortality rate by 51% by simply walking around your block (38:40)  The “Sedentary” mindset shift that makes you more active without thinking about it (45:30)  The top 5 mobility tools according to the guy who invented modern mobility (1:05:24) How “active rest” on your off days speeds up your recovery (especially if you’re over 50) (1:16:59)  The “body control” method for easing your stress and improving your mental health (1:20:49)   Want to live to 100 and still be functional? Then order a copy of Kelly’s brand-new book Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully on Amazon here: https://www.amazon.com/Built-Move-Essential-Habits-Freely-ebook/dp/B0B5STDSC8  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.

Last episode, I mentioned how I’m the happiest I’ve been in recent memory. In this episode, I’m revealing why…  When most guys want to become happier, their first instinct is to improve their fitness, their finances, or level up in their career. I’ve fallen into this trap myself. But these 3 things don’t make you nearly as happy as focusing on another aspect many guys tend to overlook: Your relationships!  In fact, according to Jonathan Haidt, social psychologist and author of Happiness Hypothesis, the best way to improve your overall happiness is by improving your relationships.   That’s why in this episode, I’m revealing the 3 practices I’ve used to strengthen my most important relationship—my relationship with my wife—so you can use these strategies to strengthen your relationship with your spouse.  Want to strengthen your relationships and improve your happiness?  Listen now.  Show highlights include:  The top 3 practices to strengthen your relationship with your spouse (even if conflict frequently bubbles up) (3:08) How to get a “personal trainer” for your mental wellbeing by doing this specific type of therapy (3:27)  Why doing couples therapy even when your relationship is great can actually make it stronger and more rewarding (4:13)  The changes that occur in your relationship when your wife becomes your children’s mother (5:45)  The insidious “Chronic Contempt” trap long-term relationships fall into which poisons them from the inside out (7:48)  Why seeking outside help for your relationship struggles is a sign of strength, not weakness or failure (9:51)  The biggest mistake men make when trying to calm their spouse’s worries and anxieties actually make it worse (and how to fix it to strengthen your relationship) (15:56)  How seeing your spouse as your role model can morph a healthy relationship into a toxic one (18:04)  How to transform every conflict in your relationship into an opportunity to improve it (22:44)  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. Also, a few updates in Man Flow Yoga World… NEW Useful Playlists features - we've been creating useful playlists of workouts for commonly searched workouts, such as: Morning Yoga, All-Standing Routines, Back-Pain Relief, Low-Impact Recovery Workouts, Power Yoga, and more! Click here to view those now. (More on the way!) Man Flow Yoga Program Roadmap - we've created a sequence of programs you can follow to take you from total beginner to advanced Man Flow Yoga practitioner. Click here to view the Man Flow Yoga Program Roadmap. April Challenge - Fix20 - We'll be starting our NEXT Members' Area Challenge on Monday, April 3rd, using the Fix20 Program. Click here to sign up for the daily emails. 3 & 5 Day / Week Accountability Emails for Beginner Programs - You can now sign up for emails for all beginner programs for as little as 3 days per week. This is available in the following programs: Absolute Beginners, Beginner's FUNdamentals, Breath Series, Strength Foundations Course, and 90 Days to Flexible.

I haven’t recorded a new podcast episode in quite a while. Why? Well, I have a huge personal announcement as I explain on this week’s episode. I’ve been hard at work creating a comprehensive upgrade to our existing onboarding experience - for new & existing Members alike.    3 of these huge Man Flow Yoga upgrades include:    Upgrade #1: A completely improved onboarding experience for Man Flow Yoga Members - the NEW Getting Started Series Upgrade #2: 6 new Man Flow Yoga programs ranging from recovery to building muscle to unleashing the power of your breath (and more) Upgrade #3: A new, free 7-day challenge for non-members to help you improve your sexual wellness   Not only will these 3 massive upgrades help you get more from Man Flow Yoga, but they’ll also help you in almost every other aspect of your life.    Plus, I share a few personal updates in this episode too — like only being about 6 weeks away from meeting my new daughter :-) and revealing why I’m the happiest I’ve been in recent history, and a few of the reasons behind that.   It’s a jam-packed podcast episode to say the least.    Listen now and take your Man Flow Yoga experience to the next level.   Show highlights include:    How Man Flow Yoga’s new “Getting Started” Series helps you unlock the maximum benefit from your Membership (even if you’ve struggled in the past) (1:01)  Why the brand-new “20 Minute Muscle” series in the MFY Members Area gives you an amazing workout for your strength in only 20 minutes (2:13)  A new program designed specifically for weight lifters, to take you from sore and stiff to ready for your next workout How to reap all the benefits yoga offers—in just 15 minutes a day (5:33) The “Area of Opportunity” mindset shift for staying motivated and inspired when your Man Flow Yoga workouts get tougher (7:03)  How figuring out your “deeper why” for working out makes staying consistent a breeze (applies to every type of exercise too) (9:27)  Have you been struggling to be consistent and get the results you want with Man Flow Yoga? Checking this out puts Man Flow Yoga on “easy mode” (10:09)  The 6 newest Man Flow Yoga programs we recently added to the Members Area (and the unique benefit for each program) (10:55)  Not a Man Flow Yoga Member? Our latest free series will help you perform better in the bed… Here’s why (15:08)    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.

When you set a goal, it’s inevitable that you’ll get off track. Life gets hectic. Motivation fades. And before you know it, months have passed without you working on it.    But it doesn’t have to be this way. By following a few key strategies, you can keep the momentum going (even if you can’t spare 5 minutes).     And you know what?   In this episode, I share my top 3 strategies for getting back on track when your goals get off track. Plus, I’ll reveal the one mindset you must avoid to be successful.    Listen now. Show highlights include:  The weird way planning your goals can actually prevent you from achieving them (and what to do instead) (2:57) The biggest goal-setting mistake most people make which keeps their goals out of reach (3:49)  How the “all or nothing” mindset undermines your success (even if you make progress towards your goal) (4:59)  The “smallest version” secret for keeping your habits alive when life gets chaotic (6:51)  Why stacking your new habit onto an existing habit helps you stick with it (without relying on motivation or willpower) (11:52)  2 ways to create and sustain a new habit—in only two days (14:42)    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 New Year’s resolution probably sucks. And mine have, too.   Think about it:   Are you even still doing your New Year’s resolution from this year? What about the New Year’s resolution you made in 2016?   Anybody? Anybody at all? Buehler???   But it’s not your fault your New Year’s resolutions failed. Not for the reasons you think, at least.    Here’s what I mean:   When you set up a goal based purely on motivation and willpower, you set yourself up for failure. Why? Motivation and willpower are fickle. They only last a few weeks—at most. And they can backfire on you, convincing you that you’re to blame for always failing on your goals — instead of how society has taught us to approach goals.   Here’s the good news:   There’s a better way to set goals. A way that uses motivation’s and willpower’s fickle nature to your advantage. And a way that helps you conquer any goal you set without fail.    In this episode, you’ll discover this improved way to set goals and build habits, so you can conquer your goals throughout 2023.   Listen now.   Show highlights include:    Why relying on motivation and willpower to accomplish your New Year’s resolution guarantees you’ll fail (and what to do instead) (1:58)  The 2 best habit mindset books which increase the likelihood you’ll conquer your goals (3:15)  The “Habit-Based Goals” mindset tweak for crushing every goal you set (4:50)  Why your motivation and willpower disappears after a couple of weeks (and how to use this as an advantage towards accomplishing your goals) (8:03)  How asking yourself a few key questions unlocks an indestructible sense of discipline for tackling your goals (14:45) Why reducing your New Year’s resolution to only a few weeks instead of the whole year actually makes it easier to do it for the entire year (17:06)  The “Gold Star Chart” Method for erasing overwhelm about your goals, so you stick with them (20:27)  The simple 6-step system for achieving every goal you set for yourself without fail (28:02)    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.

Over the course of a year, you pick up a lot of new tweaks, lessons, and tricks which can increase your enjoyment for life. But the problem is, most of these lessons don’t build into habits, and you don’t get as much benefit out of them as you otherwise could. Only by practicing these lessons consciously will you be able to adapt them into your lifestyle and reap the rewards. And that’s one area where I’ve put a special focus on this year. In this episode, I reveal my 5 most important lessons that I’ve implemented throughout 2022 that have increased my satisfaction for life—and they’ll do the same for you.  Best part? Most of the lessons revealed inside are simple to implement and create massive improvements in your daily life.  Listen now. Show highlights include:  The “Energy Training” secret for accepting every part of yourself and bolstering your mental health (2:33)  How getting angry and screaming can actually make the people closest to you love you more (3:24)  Why asking for help as a man is difficult (and how to make it easier) (6:58) How to build an impenetrable fortress around your mental health by spending a few seconds building “micro-habits” (8:59)  The two-second “Stress Eliminator” exercise that instantly melts the stress from your shoulders (10:16)  1250-ish b idea The insidious way bottling your emotions with your spouse builds a subtle resentment (even if you think it’s helping your relationship) (13:43) Why ignoring how many tasks you cross off your to-do list actually makes you more productive (19:49)  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.