Reset Your Mood in 10 Minutes: Gratitude Meditation + Breathwork" (Self-Care Saturday)
Today, we’re not here to talk about crushing a workout or diving into some health study… Today, we’re here to slow down. To reconnect. To reset.Because self-care isn’t selfish. It’s a requirement for longevity. It’s how we fill our cups so we can pour into others.For this episode we’re going to take 10 minutes to do something that science says can literally rewire your brain:We’re going to breathe... and we’re going to practice gratitude.Why this matters:Gratitude has been shown to boost dopamine and serotonin—the feel-good chemicals in your brain. It reduces cortisol, improves sleep, strengthens relationships, and even boosts your immune system.And when you combine it with slow, intentional breathing, you activate the parasympathetic nervous system — the calm, rest-and-repair side of your body. This shifts you out of stress mode and into a healing state.So find a quiet place. Get comfortable. And let’s begin.Resources:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/
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13:55
Why You’re Always Hungry — And How to Fix It (Fuel-Up Friday)
Let me ask you something:👉 Have you ever crushed a healthy breakfast, nailed your workout, and still found yourself elbow-deep in a bag of chips by 3 PM?👉 Or told yourself “No snacks tonight” only to be in a standoff with the pantry at 9:30?👉 Or wondered why you’re hungry, even though you just ate?You’re not broken. You’re human. And today, I’m going to show you why.Because hunger isn’t just about food—it’s about your hormones, your habits, your environment, your sleep, and your subconscious patterns. It’s a whole system. And most people are unknowingly fueling the wrong one.So today, I’m breaking down 12 science-backed habits—straight from Dr. Mark Hyman’s playbook—that will hack your hunger, curb your cravings, and help you take back control of your health and metabolism. These are the exact strategies I use myself and with clients to make fat loss easier, energy steadier, and choices simpler.These habits aren’t extreme. They’re not a diet. They’re powerful levers—small shifts that move big outcomes.And by the end of this episode, you’ll walk away with the clarity, confidence, and tools to stop being reactive with food and start becoming intentional—one bite, one breath, one decision at a time.Resources:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/
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26:21
How to make EXERCISE a habit. (Throwback Thursday)
Every once in a while, I like to go back into the archives and bring forward an episode that I know can still change lives — because the truth is, the fundamentals don’t change. And today’s episode is one of those.It’s called “How to Make Exercise a Habit,” and whether you’re just getting started on your fitness journey or trying to recommit, this episode is packed with actionable strategies, powerful mindset shifts, and a bit of science to help you make movement a consistent part of your life — not just something you do when motivation strikes.So if you've been struggling with consistency, or you’re ready to level up your habits, you’re going to want to tune in and take notes. Let’s run it back — here’s one of my all-time favorite episodes: “How to Make Exercise a Habit.”Resources:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/
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50:36
20 Everyday Habits That Secretly Sabotage Fat Loss (And How to Fix Them) (Wellness Wednesday)
In this episode, we’re hitting a topic that is way more common than most people realize: the sneaky everyday habits that silently sabotage fat loss goals.Because here's the thing — most people aren't falling short because of one major mistake. They're being held back by a dozen little ones. Things that feel normal, even healthy... but add up to frustration, confusion, and stalled progress.So today’s episode is all about clarity. We’re going to break down 20 of the most common fat-loss roadblocks — one by one — and offer actionable tips to fix them. These aren’t judgmental. They’re real. They’re common. And once you see them, you can change them.Let’s get into it.Resources:Brain.fm App (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/
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26:12
If You Don’t Use It, You’ll Lose It: The Truth About Pain and Progress (Training Tuesday)
Today, we’re tackling a topic that most humans will face at some point in their life: Training with Pain.Whether it’s chronic low back pain, a tight shoulder, cranky knees, or just that lingering ache that pops up every time you do squats or reach overhead — pain can be confusing, frustrating, even scary. But here’s the truth:Pain is not a stop sign — it’s a signal.Today’s episode is about helping you understand that pain is part of the process, not the end of it. We’ll talk about why pain doesn’t always mean damage, how to move through it safely, and how to use it as a tool for progress — not a reason to give up.Resources:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/Citations & Research Links1. Pain ≠ Damage / Pain ScienceLorimer Moseley & David Butler – Explain Pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6229402/2. Central Sensitization & Fear of Movement (Kinesiophobia)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313105/3. Exercise and Chronic Low Back PainAmerican College of Physicians Guidelines: https://www.acpjournals.org/doi/10.7326/M16-23674. Isometric Exercise for Pain ManagementRio et al., British Journal of Sports Medicine (2015) https://bjsm.bmj.com/content/49/19/12775. Sedentary Behavior and Musculoskeletal Painhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234351/
If you're looking to dive into topics on how to live a happier, healthier, more fit and long lifespan... then this podcast is for YOU! This podcast will offer master class topics on all things health, fitness and wellness.There are mini episodes (MINISODES) that give you tips, advice, recommendations to focus on your physical activity and nutrition each week. The goal is to listen to each MINIsode on Friday, Saturday or Sunday. So that you can follow along with the weekly challenges starting on Monday. Follow along with weekly focuses, and physical activity and nutrition tips and challenges. Once the week is over, you listen to the next MINIsode, and continue playing along with your team. Join the Livin' the Dream team community and let's all learn and grow together.
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