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In this episode, we bring the whole weekly focus home. Because none of those lessons matter... if you don't take responsibility for what happens next. So I want to talk about something that I think may be the most important lesson of the entire week: Become the CEO of your health. 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/

There is no universally perfect diet. There is no universally perfect eating window. There is no universally perfect calorie intake. The question is: What are you asking your body to do? Because if you're asking your body to train... recover... build muscle... strengthen bone... rehab an injury... perform... adapt... and become MORE capable... you have to provide the resources to do that. And I think a lot of people are trying to build... without delivering the construction materials. So today... we're talking about: FEED THE ADAPTATION. 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/

What actually IS intermittent fasting? Where did this idea come from? Why has fasting existed in human cultures and religions for thousands of years? What are people hoping to get from it? What are the potential downsides? Who might benefit from using it... and who might want to think twice before piling another stressor onto an already stressed-out body and lifestyle? Then next Throwback Thursday... we'll come back with Part 2, where younger Coach D gets WAY more tactical... and dives into different fasting windows, different styles of intermittent fasting, what you can consume during a fast, how to break a fast, and how someone might actually put all of this into practice. 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/

In this episode, I want to talk about an idea that has genuinely changed the way I think about my own body. And I need you to hear the ENTIRE sentence. Ready? Pain is always real. AND... pain does not always mean ongoing tissue damage. Those two things can be true... at the same time. And understanding the difference... might change the way you experience your body. 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/

In this episode, we're talking about one of the most important principles I've learned in all my years of coaching: Don't obsess over the movement you can't do. Find the capacity underneath it... and find the version you CAN do. Then we build from there. Today we're talking: **Use it. Lose it. REBUILD 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/

What happens when something you temporarily can't do, slowly becomes something you believe you'll never do again. Because those are two very different things. “I can't do this right now.” And... “I can't do this.” In this episode, I want to start with one simple idea: Your current limitations may be real. But real... doesn't necessarily mean permanent. Sometimes, A LABEL, can become a LIMIT.  Dream Team... Welcome to You Are Not Fragile Week. 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/

All week, we've repeated one message: Urgency with the actions. Patience with the outcomes. But today… I want to make sure we don't accidentally turn that into: “Suffer now so someday you're finally allowed to live.” Because that's not the long game I want for you. Today I want to talk about something incredibly important: You have to live while you wait.I think almost everyone has said some version of this: “I'll be happy when…” 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/

If you eat around three meals a day… 1,000 meals is roughly a year of eating. Now imagine laying all 1,000 of those meals out in front of you. Breakfast. Lunch. Dinner. Again. Again. Again. For almost an entire year. And now I want you to point to one meal. That's what I want to talk about today. Because we give individual meals way too much power. 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/

All week we've been talking about playing the long game. Casting votes. Practicing. Progressing. Understanding that the things we do repeatedly eventually become the results we see. Well, today's throwback is that exact philosophy applied to your physical abilities. Push-ups. Pull-ups. Squats. Lunges. Dips. Sit-ups. Planks. Because here's the secret to getting better at bodyweight movements: You practice them. You find the version you can successfully perform today. You master it. You get stronger. You progress it. And then you do it again… and again… and again. There's no magical hack that takes you from zero pull-ups to ten overnight. But there is a path from zero to one. Then one to two. Then two to three. And if you keep collecting those repetitions long enough, one day you look back and realize that something that once felt impossible has become something you can simply… do. And one of my favorite lines from this original episode fits our entire week almost perfectly: “Small behaviors compounded over time will elicit results.” I recorded this episode years ago… and apparently Past me was already setting up Future me for this week's podcast. So today we're throwing it back to Episode 16: How to Get Better at Bodyweight Movements — Push-ups, Pull-ups, Planks, and More. Let's get into 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/

You have the mind of your last 1,000 conversations. Now, just like the 1,000 meals idea… I don't mean that literally. There is no neurological accountant sitting inside your skull counting conversations. But the underlying idea? I think it's incredibly important. Your mind has a history. The things you've practiced thinking about. The skills you've practiced. The problems you've practiced solving. The stories you've practiced telling. The language you've used. The conversations you've participated in. The reactions you've repeated. The attention you've repeatedly directed. All of those experiences become part of the person sitting here today. Because just like your muscles adapt to repeated physical demands… your brain adapts to experience. 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/

I think people often imagine exercise almost like depositing muscle directly into a bank account. I lifted today… therefore I built muscle today. I squatted today… therefore my bones are stronger today. I ran today… therefore I am fitter today. But that isn't really how adaptation works. Training creates a challenge. A demand. A reason for your body to change. Then, between workouts, your body responds to that challenge. And after enough properly dosed challenges… with enough recovery… repeated over enough time… the accumulated response becomes something you can finally see or measure. More strength. More muscle. Greater work capacity. Improved skill. Stronger connective tissue. Potential improvements in bone. The workout is not the finished product. The workout is the request. 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/

Life is far too complicated to reduce a human being to a thousand decisions. But as a metaphor? I think there is something incredibly valuable here. Because so much of where we find ourselves today is the accumulated result of things that happened repeatedly before today. Not yesterday. Not last weekend. Not the last seven days. Often… years. And that is what I want to talk about all week. 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/

In this episode, I want to close this week by talking about self-care. But I don’t want to give you another list of things to buy. I don’t want to tell you that self-care is a bubble bath… a massage… a vacation… a candle… or a face mask. Those things can be wonderful. I love a good Thai Massage. I love getting outside. I love the ocean. But self-care is bigger than any individual activity. Here is the question I want us to explore today: What if self-care isn’t only about escaping your environment? What if it’s also about creating an environment you don’t constantly need to escape from? 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/

In this episode, we’re walking into one of the most influential environments in your entire life: Your kitchen. Because your kitchen is not just a room where food is stored. It is a decision-making environment. What you buy… what you prepare… what you place on the counter… what you keep at eye level… what can be eaten immediately… what requires thirty minutes to cook… what appears first when you open the refrigerator… and what can be ordered from your phone in three taps… all of it begins influencing what you eat before you consciously decide what you want. Your kitchen starts making food decisions before hunger ever arrives. 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/

This week’s throwback takes our question—“How’s the water?”—all the way down to the ground beneath your feet. Because your feet are your foundation… but for most of your life, that foundation has been surrounded by shoes. Cushioning. Arch support. Narrow toe boxes. Raised heels. And footwear designed around fashion, comfort, or performance—sometimes without considering what your feet were naturally built to do. In this episode, we’re exploring the history and evolution of footwear, how the shoes surrounding your feet may influence the way you stand, walk, and move, and why foot strength and ankle mobility deserve far more attention than most of us give them. We’ll also cover exercises you can use to begin rebuilding stronger, more capable feet—and why transitioning toward barefoot or minimalist footwear should always happen gradually. Your feet carry you through your entire life. Maybe it’s time we stopped ignoring the environment we keep them in. 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/