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*FAST FORWARD TO 13:00 FOR GUIDED MEDITATION* Today is about something that often gets overlooked in the fitness world: Stillness. Long holds.  Slow breathing.  Quiet time in the body. Not because it feels nice — but because it changes tissue. Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

All week we’ve been talking about fascia. How it connects everything.  How it adapts to stress.  How it responds to movement, hydration, sleep, and nervous system regulation. But today we answer a big question I know a lot of you are thinking: “Okay Coach D… what do I actually need to eat to support fascia?” Because fascia isn’t just something you stretch. It’s tissue. Living tissue. And tissue needs raw materials. So today, we’re breaking down: what fascia is made ofwhat nutrients support itwhat matters more than supplementsand how to eat in a way that actually helps your connective tissue remodel Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Have you ever had one of those moments where you step on the scale after a holiday weekend… and you’re like— “Bro… WHAT happened?” And immediately your brain starts negotiating. “I’ll start Monday.”  “I’ll do extra cardio.”  “I’m not eating carbs for a week.”  “I’m gonna punish myself in the gym.” And the wild part is… most people think the problem was one meal. But it’s almost never one meal. It’s a pattern. It’s a combo. It’s a perfect storm that shows up during holidays, vacations, and special events—when your routine gets disrupted and your environment turns into a snack buffet. And if you don’t know what that storm is… you’re going to keep repeating it every single year. So in this episode, I’m going to break down what I call the Holy Trinity of Fat Gain—the 3 things that almost always show up together… and why avoiding that trio is the difference between enjoying your life and staying on track… versus falling into that “I lost everything” mindset. And then I’m giving you a simple, no-stress game plan—so you can fill your social bucket, live your life, enjoy the food… and come out the other side without needing a “reset.” Resources:  Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today is about something just as important: The internal environment. Because here’s the truth: You can train perfectly… …but if your internal environment is stressed, dehydrated, under-recovered, and sleep-deprived… your fascia doesn’t remodel well. Recovery isn’t passive. Recovery is biological preparation. So today we’re talking about how hydration, stress, sleep, and daily habits determine whether your connective tissue actually adapts — or slowly breaks down. Resources: Brain.fm App  (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today, we’re taking that mindset and turning it into movement. Because awareness is powerful… …but awareness without action doesn’t change tissue. So today is about how fascia actually adapts — and what that means for how you train. Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today kicks off something new for the podcast. This week, we’re doing our very first Weekly Topic, and the theme is fascia. Each episode this week we will be diving deep into learning all about this topic.  But before we talk fascia when it comes to movement, nutrition, recovery, or training…  we need to start with mindset! Because fascia isn’t just a physical topic. It’s a perspective shift. It forces us to zoom out and ask a much bigger question: How are you actually relating to your body? Are you living on it? Or are you living in it? Resources:  Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today’s session is a little different than a typical meditation or breathwork practice. This isn’t about zoning out.  It’s not about getting sleepy.  And it’s not about escaping stress. Today, we’re training your nervous system. Just like strength, balance, or coordination, calm is a skill.  And skills get better with reps. Most people live in a nervous system that’s always “on.”  Always alert.  Always reacting.  Always bracing. And the problem isn’t stress itself —  it’s that we rarely practice downshifting while staying present. So today’s session is about grounding. Grounding doesn’t shut you down.  It stabilizes you.  It teaches your body that it’s safe right here, without checking out. All you need to do is follow along.  There’s nothing to fix.  Nothing to force. Let’s get started. Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today we’re answering a question I get all the time: “Can I count collagen toward my daily protein?” Because if you’ve ever tried to hit something like 1 gram of protein per pound of desired body weight, you know this: It feels hard at firstIt’s unfamiliarAnd people look for shortcutsSo collagen comes up a lot. It’s marketed as protein.  It’s easy to drink.  It feels “healthy.” But here’s the honest answer: Collagen is not a muscle-building protein.  But it is a useful tool—when used correctly. Today we’re doing a full collagen masterclass: What collagen is (and isn’t)Whether it counts toward protein goalsWhat it’s actually good forHow to use it properlyCommon mistakes and misuseAnd how to combine it with a smart protein strategy Let’s break it down. Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

This episode originally dropped when the podcast was just getting started… and even years later, the message still hits hard. Today we’re revisiting “Why ‘Eat Less, Move More’ Is Terrible Advice.” Because while that phrase sounds simple — and even logical on the surface — it’s one of the most misleading pieces of advice ever given to people trying to lose fat, improve their health, and actually stick to change. In this episode, I break down why fat loss isn’t just a math problem… why hunger always wins when hormones are ignored… and why understanding insulin, metabolism, and behavior matters far more than just white-knuckling willpower. If you’re new to the show, what we talk about today may really surprise you —so I ask you to come in open-minded… and open to trying different approaches if the thing you’re doing right now isn’t working. And if you’ve been with me since the early days — you’ll want to listen to this one again. You’ll probably hear it with new ears, deeper understanding, and more context than you had the first time around. Because the truth is…  We’ve been told to try harder — when we really needed better systems and better information. Let’s take it back. Resources:  Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today’s episode might sting a little. Not because it’s extreme.  Not because it’s judgmental.  But because it challenges habits we’ve normalized that are quietly wrecking our sleep. This isn’t about perfection.  It’s about alignment — with how your body actually works. Let’s go. Resources: Brain.fm App  (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Let me start with something simple—but uncomfortable. Most people don’t fail at their fitness goals because they chose the wrong workout.  They fail because their workouts were optional. Not bad workouts.  Not ineffective workouts.  Just… optional. And today I want to talk about one of the most underrated, boring-sounding, but powerful behaviors you can adopt if you want consistency, results, and long-term success: Prebooking and scheduling your workouts. Not when you “feel like it.”  Not when the day goes perfectly.  But ahead of time, the same way you’d schedule: A work meeting A doctor’s appointment Picking up your kids Because once something is scheduled…  It stops being a suggestion and starts becoming a priority. Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Let’s talk about laziness. Because almost everyone listening has said this at some point: “I know what I should do [Blank]… I just don’t do it.” And the story we tell ourselves is:  “I’m lazy.”  “I lack motivation.”  “I’m just not disciplined like those people.” But here’s the reframe I want to offer you today: What if laziness isn’t a character flaw at all?  What if it’s just a thinking habit—paired with a bad system? Because when you actually look closely at people who seem “immune” to laziness…  They’re not more motivated than you.  They’re not grinding off sheer willpower. They’ve just built their lives so that action is the default. And today, I want to show you how to do the same. Resources:  Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today’s episode is not just a pep talk — it’s a guided journaling ritual that you can repeat daily, weekly, or even just on the weekends to reset your nervous system, reflect on what matters, and build the kind of mindset that creates a long, happy, healthy life. I call this the 3G Journal Ritual.  Gratitude. Grit. Growth. Let’s dive in. Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Here’s a little-known truth about nutrition: some foods aren’t just healthy — they become even more powerful when combined with the right teammate. Think of it like the Avengers. Iron Man is great. Captain America is strong. But when they come together? Whole different level. Today, we’re diving into synergistic food pairings — combos that work together to amplify health benefits, boost absorption, and unlock nutrients your body can’t get alone. We’re also talking about combo mistakes that might be stealing those gains. This is not about making things complicated. This is about working smarter, not harder — in the kitchen and in your body. Resources: Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Caldera Lab Skin Care www.calderalab.com Discount Code: CoachD Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/

Today’s throwback takes us back to Episode 10, where we broke down one of the most underrated, underutilized, and underappreciated parts of any fitness routine — the cool down. Most people finish their last rep, check the box, and sprint out the door... but what if I told you that the last five minutes of your workout might be just as important as the first five? In this episode, we explore: Why your nervous system needs a cool down to shift from stress to recovery mode How skipping it can lead to chronic pain, poor sleep, and stalled progress And the science-backed benefits of cooling down deliberately — from heart rate regulation to reducing soreness to increasing flexibility and longevity And don’t worry — this isn’t just theory. You’ll walk away with real strategies you can use immediately after your next workout. So if you’re someone who’s been guilty of ghosting your post-workout routine, this is your chance to course-correct and learn how to treat your body like the high-performance machine it is. Let’s hit rewind and dive into “Why the COOL DOWN is so important after the workout.”  Stick around — your future self will thank you. Resources:  Brain.fm App (First month Free, then 20% off subscription) Discount Code: coachdamiensd Links: IG: @coachdamien_sd @damienrayevans @livinthedream_podcast   YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg FB: https://www.facebook.com/coachdamienSD/