Episodes
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Welcome. In this self-care Saturday episode, we’ll be taking some time to focus on stress management through a 10-minute guided meditation.
Whether you’ve had a stressful week or just want to take a moment to unwind, this meditation is here to help you relax, reconnect with your body, and let go of some of that tension that you may be experiencing. .
If you're ready, let's begin.
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Today, we’re jumping into one of the hottest debates in nutrition: Is meat really bad for you? There’s a lot of noise out there—some of it emotional, some of it scientific. Whether you’re a devoted carnivore or considering reducing your meat intake, I want you to leave today’s episode with the facts, some surprising perspectives, and actionable insights you can use to fuel your fitness and wellness journey.
I’m not here to tell you what to believe—I’m here to lay it all out and let you make the best choice for you. And yes, I’ll address the counterarguments because this isn’t just about my opinion—it’s about the science, ethics, and health outcomes. So let’s dive in!
References:
The Sacred Cow: Authors, Diana Rogers and Robb Wolf
Dr. Layne Norton: Game Changers Debunked!
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Missing episodes?
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Today, we are talking about how to change your life, one tiny step at a time, and why change is hard. Whether you're looking to improve your fitness, get healthier, or make small but meaningful changes to your everyday life, today's episode is going to show you how small actions can lead to big results.
If you’re like most people, there’s a gap between the person you are today and the person you want to be. You might have big goals like working out regularly, eating healthier, or starting that project you’ve been putting off. But it often feels like to achieve those goals, you need to become a different person—someone with more discipline, consistency, and willpower.
But here’s the thing: change is hard, and that’s not your fault. Today, we’re going to break down why that is and, more importantly, how you can make change easier.
References:
“How to make exercise a habit.”
https://open.spotify.com/episode/2UP3GchXJwpqa5K5X8rndq?si=RkKOlBUNRzKEOTdiRVC4tQ
“Habits to lose body fat, and keep it off.”https://open.spotify.com/episode/6cda0EfgXijhrqE1KpiIn2?si=8jzrpMRnSJ-YhIplGcE77Q
“Build or break habits using science-based tools.”
https://open.spotify.com/episode/7pKfTyMPn6aaqtDex42vue?si=cjp3lV_dSmm4Mci6RlQm5QBrain.fm App
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This topic is one that might challenge how you think about exercise, especially when it comes to fat loss. I like to call it “The Workout Paradox.” It’s going to flip the script on what most of us have been taught about exercise and weight loss.
We’re going to dive into why working out might not be the fat-burning magic bullet you’ve been led to believe and explore how exercise plays a much bigger role in your health journey than just burning calories. Today’s episode will help you rethink how exercise fits into your long-term health, fitness, and wellness goals, and why the quality of your life matters just as much—if not more—than the numbers on the scale.
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https://www.facebook.com/coachdamienSD/ -
In this episode, I’m going to share with you something that has had a massive impact on my own life and productivity—lessons I’ve learned over the last four years. These practices aren’t just about getting more done, they’re about doing it with purpose, staying aligned with your wellness goals, and living a balanced life. Whether you're striving for better health, fitness, or a more mindful lifestyle, these productivity strategies can help you get there.
So let’s get into it—4 years of learning boiled down into powerful productivity practices.
References:
Brain.fm App
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https://www.facebook.com/coachdamienSD/ -
In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
We dive into this final chapter, which addresses one of the most crucial aspects of Good Energy: Fearlessness.
Humans are hardwired to experience fear, anxiety, sadness, and judgment—emotions that have historically served as survival mechanisms. These feelings were essential when threats were immediate and tangible, like natural disasters, wild animals, or enemy invasions. But in today's world, the nature of threats has drastically changed. With the rise of technology, we're now exposed to the fears and traumas of millions, if not billions, of people across the globe, all at once, through the screens we hold in our hands.
References:Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
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In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
In this chapter, we’re diving into how modern life has disconnected us from the natural rhythms and environments that our bodies were designed to thrive in, leading to what’s been coined as "Bad Energy." We’re talking about the impact of excessive sitting, temperature-controlled environments, and the toxic load we’re all dealing with in today’s world.
References:Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
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Links:IG:
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https://www.facebook.com/coachdamienSD/ -
In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Modern life often pulls us away from our natural schedules, disrupting our circadian rhythms, which are crucial for our overall health.
Our modern, technology-driven culture has severely distorted our natural schedules. We no longer sleep or eat at times that align with how our cells are biologically programmed to thrive. This disconnection from our natural rhythms contributes significantly to what we can call "Bad Energy."References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
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Links:IG:
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https://www.facebook.com/coachdamienSD/ -
Are you struggling to get a good night's sleep? You're not alone. Sleep is crucial for our overall health, but sometimes it's hard to unwind and drift off. That's why, on this week's Self-Care Saturday episode of the "Livin' the Dream Podcast," I'm sharing a powerful Yoga Nidra sleep meditation designed to help you relax deeply and fall into a peaceful, restorative sleep.
For over five years, I've been practicing Yoga Nidra, and it's transformed my sleep quality and overall well-being. Now, I want to share its incredible benefits with you.
In this episode, I'll guide you through a soothing meditation, starting with a calming body scan, breath awareness techniques, and visualizations to help you let go of the day's stress and prepare for a restful night.
Imagine feeling completely relaxed, your mind quiet, and your body ready for deep, restorative sleep. Sounds amazing, right?
So, find a comfortable spot to lie down, turn on this episode, and let me guide you into a state of deep relaxation and peace.
References:Brain.fm App
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https://www.facebook.com/coachdamienSD/ -
Today, we're diving into the world of popular diets. We'll uncover the science behind them, explore their benefits and drawbacks, and help you understand which might be the best fit for your health and wellness goals. So, grab your pen and paper, and let's get started!
The human body is an incredibly adaptive system. When placed in a caloric deficit, it initially loses weight, but this progress eventually stalls. Evolution has designed our bodies to survive on less energy when necessary, leading to adaptations like reduced thyroid function, decreased non-exercise activity (NEAT), and lowering energy for training. This means that what was once a caloric deficit now becomes the new baseline.
To achieve long-term success in weight management, we need a dynamic approach to setting caloric deficits. In this episode, we'll cover strategies for periodization, exploring both microcycles and macrocycles, and how to arrange macronutrients to support health and body composition outcomes.
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Links:IG:
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https://www.facebook.com/coachdamienSD/ -
Have you ever wondered why kids seem unfazed by cold weather, running around in shorts while adults are bundled up in layers? Today, we’re unraveling this mystery and diving into the science behind why kids don’t get as cold as adults do.
In this episode, we’ll explore the fascinating role of brown fat, the powerhouse that keeps kids warm and resilient against the cold. We’ll uncover why babies are born with an abundance of this special fat, why it peaks during the teenage years, and how it dwindles as we age. We’ll also delve into the latest research on how adults can boost their brown fat and its surprising benefits beyond just staying warm.
So, if you're curious about the secrets behind your child's seemingly endless warmth or looking for ways to harness the power of brown fat for your own health, stay tuned. This episode is packed with insights that will not only enlighten you but might just change the way you think about staying warm. Let’s dive into the cool world of brown fat and discover why kids don’t get as cold as adults do.
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https://www.facebook.com/coachdamienSD/ -
In this episode we're diving into the world of fitness myths and truths. Today, we're tackling nine topics to uncover what's overrated and what's underrated in the pursuit of a healthier, fitter you.
OVERRATED VS. UNDERRATEDReferences:
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https://www.facebook.com/coachdamienSD/ -
In this episode, we’re diving into the wisdom of our incredible listeners who shared their top rules for life. After I released the two part episode on my top 10 rules for life, I had a bunch of you send me yours. I took the general ideas of the ones that were similar and I put them into 10 rules that you all live your lives by. These rules are not just principles—they’re guiding lights that can lead us to live happier, healthier, and more fulfilling lives. Let’s explore each one with heartfelt summaries, how they relate to our journey in health, fitness, and wellness, and practical ways to implement them starting today.
10 RULES OF LIFE
1. Be present. The now is the only moment you have. Don't ruin it by dwelling on the past or worrying about the future.
2. Give it time. Things are quietly unfolding, even if you can't see it yet. Time heals everything.
3. Be grateful. The more blessings you count, the more blessings will flow in.
4. Exude kindness. You never know what others are going through. Choose to spread more love.
5. Let it go. By releasing what no longer serves you, you create space for what will.
6. Don't compare. The only person you should try to out-do is the previous versions of yourself.
7. Take responsibility. Only you are in charge of your happiness. The outcome of your life is based on your own thoughts, decisions and actions.
8. Embrace change. See it as an opportunity for growth and transformation. Nothing changes if nothing changes.
9. Cultivate resilience. When things go downhill, choose to bounce forward instead of staying stuck.
10. See the light. There is always something to smile or laugh about. Choose to see the good in every situation.
References:
Brain.fm App
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Links:IG:
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https://www.facebook.com/coachdamienSD/ -
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Today, we're diving into a critical chapter about how to create meals that fuel Good Energy. This chapter begins with a startling revelation about the state of nutrition education in medical schools and the influence of food companies on nutritional research and guidelines.
Micronutrients and AntioxidantsThese tiny but mighty components are essential for various cellular functions, including protecting against oxidative stress and supporting immune health.Top sources: leafy greens, berries, nuts, seeds, and colorful vegetables.Omega-3 Fatty AcidsOmega-3s are crucial for reducing inflammation and supporting heart and brain health.Top sources: fatty fish (like salmon and sardines), chia seeds, flaxseeds, and walnuts.FiberFiber is essential for gut health, stabilizing blood sugar levels, and supporting healthy digestion.Top sources: chia seeds, flaxseeds, beans, lentils, and a variety of vegetables and fruits.Fermented FoodsThese foods support a healthy gut microbiome, which is vital for digestion, immunity, and mental health.Top sources: sauerkraut, kimchi, yogurt, kefir, and fermented vegetables.ProteinProtein is necessary for muscle repair, growth, and maintaining metabolic health.Top sources: lean meats, fish, eggs, dairy products, beans, lentils, and nuts.
Good Energy Foods:
Refined Added SugarRefined sugars contribute to insulin resistance, obesity, and various chronic diseases.Avoid foods and drinks with high-fructose corn syrup, cane sugar, and other added sugars.Refined Industrial Vegetable and Seed OilsThese oils are high in omega-6 fatty acids, which can promote inflammation.Avoid canola oil, soybean oil, sunflower oil, and other refined seed oils. Opt for healthier fats like olive oil, avocado oil, and coconut oil.Refined GrainsRefined grains lack fiber and essential nutrients, leading to rapid spikes in blood sugar and poor metabolic health.Avoid white bread, pasta, and other products made from refined flour. Instead, choose alternatives like nut flours, cauliflower rice, and spiralized vegetables.
Bad Energy Foods:
References:Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
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https://www.facebook.com/coachdamienSD/ -
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means. In this episode, we're diving into a crucial chapter that hits home for many of us: the principles of Good Energy eating.
Food Determines the Structure of Our Cells and MicrobiomeEating Is the Process of Matching Cellular Needs with Oral InputsFood Is How You Communicate with Your CellsExtreme Food Cravings Are Feedback from Your Cells That You're Giving Mixed MessagesIgnore Diet Philosophies and Focus on Unprocessed FoodFind Awe in Food
Recap: The Six Principles of Good Energy EatingReferences:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
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In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Recap: Recommended RangesHere are the optimal ranges for key metabolic blood tests. Falling outside these ranges indicates potential dysfunction:
Triglycerides: Less than 80 mg/dLHDL: 50 to 90 mg/dLFasting Glucose: 70 to 85 mg/dLBlood Pressure: Less than 120 systolic and less than 80 diastolic mmHgWaist Circumference:<80 cm (31.5 inches) for women and <90 cm (35 inches) for men (South Asian, Chinese, Japanese, and South and Central Americans)<80 cm (31.5 inches) for women and <94 cm (37 inches) for men (European, Sub-Saharan African, Middle Eastern, and Eastern Mediterranean)Triglyceride-to-HDL Ratio: Below 1.5Fasting Insulin: 2 to 5 mlU/LHOMA-IR: Less than 2.0High-Sensitivity CRP (hsCRP): Less than 0.3 mg/dLHemoglobin A1c: 5.0 to 5.4 percentUric Acid: Less than 5 mg/dL for men, and 2 to 4 mg/dL for womenLiver Enzymes (AST, ALT, GGT):AST and ALT: 17 U/L or lessGGT: Less than 25 U/L for men and 14 to 20 U/L for womenVitamin D: 40 to 60 ng/mLReferences:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
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Links:IG:
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https://www.facebook.com/coachdamienSD/ -
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
In this chapter, Dr. Casey shares a deeply personal story that emphasizes the importance of trusting yourself over blindly following medical advice.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensdCaldera Lab Skin Care
www.calderalab.comDiscount Code: CoachD
Links:IG:
@coachdamien_sd
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@livinthedream_podcastYouTube:
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https://www.facebook.com/coachdamienSD/ -
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Today, we’re discussing how Bad Energy is at the root of many diseases and how addressing the underlying causes can transform our health.
References:Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
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https://www.facebook.com/coachdamienSD/ -
In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Welcome, listeners, to a journey that promises to unlock the secrets of "Good Energy" and its profound impact on our well-being. As we flip through the pages of this book, get ready to be intrigued by the fascinating world of cellular biology and its implications for our daily lives.
Think of your cells as tiny powerhouses, working tirelessly to fuel every function of your body. At the center of this energy production are mitochondria, the unsung heroes of our cellular universe. But here's the catch: these resilient mitochondria are facing a barrage of challenges in today's world, from our diets to our daily habits.
But don't fret, folks, because right here in these pages lies the roadmap to reclaiming our cellular vitality and unlocking our body's full potential. From understanding the nitty-gritty of mitochondrial function to unraveling the effects of inflammation and oxidative stress, we'll explore the intricate web of cellular health in simple terms that even beginners can grasp.
Get ready for a deep dive into the interconnected realms of movement, nutrition, stress management, and sleep, all rooted in the support of our community. Together, we'll navigate the terrain of wellness and emerge armed with the knowledge to craft a life filled with boundless energy and vibrant health.
References:Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
(First month Free, then 20% off subscription)
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Today's episode is a special one as we dive into a book that promises to shake up your perspective on health and wellness. Get ready to join me on an eye-opening journey through "Good Energy" by Dr. Casey Means and her brother Calley Means. This book was so powerful to me, that I listened to it twice on audible and then I bought the hard copy so I could highlight and share the things I learned on the podcast. So that’s what this episode will be about and I will continue to drop episodes like this as I continue to go through the hard copy for the third time learning from it.
The story that kicks off this book is both powerful and unfortunately all too familiar. It begins with the Means siblings recounting the journey of their beloved mother—a journey marked by seemingly common health issues that spiraled into tragedy. From struggles with weight to high blood pressure, cholesterol, and ultimately, a devastating battle with stage 4 pancreatic cancer, their mother's story highlights a grim reality: our current approach to healthcare is failing us.
But why are so many of us falling victim to chronic illnesses like never before? Why are we told to simply manage our symptoms with medication rather than address the root cause of our ailments? These are the questions that "Good Energy" seeks to answer.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflowBrain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensdCaldera Lab Skin Care
www.calderalab.comDiscount Code: CoachD
Links:IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcastYouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:
https://www.facebook.com/coachdamienSD/ - Show more
