The waves.

The tides.

The rhythms of nature.

And today...

I'd like to end the week with one final lesson the ocean has taught me.

One that I think we all need to hear a little more often.

Sometimes...

the best thing you can do...

is float.

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"Coach...

what's the best diet?"

Keto?

Mediterranean?

Carnivore?

Vegan?

Intermittent fasting?

Low carb?

High carb?

Every expert seems to have a different answer.

And every expert can usually point to studies that support their position.

So... who's right?

Honestly...

probably all of them.

For somebody.

Because my very first Life Rule—the first rule I've had written in my phone for over ten years—is this:

Life Rule #1: Do what works for you.

Resources:

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FB:
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Today's throwback is Part 2 of my deep dive into supplements. We'll separate evidence from marketing, focus on what actually moves the needle, and help you spend your time and money on the things that truly matter.

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FB:
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that almost everything alive has a rhythm?

Your heartbeat.

Your breathing.

The tides.

The sunrise.

The seasons.

The moon.

Sleep.

Hunger.

Energy.

Even the ocean itself.

Nothing in nature stays perfectly still.

Nothing.

Resources:

Brain.fm App 

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Links:

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@damienrayevans
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FB:
https://www.facebook.com/coachdamienSD/

Sometimes you're riding high.

Sometimes you're getting tossed around.

Sometimes you're waiting patiently for the next set to roll in.

And today, I want to continue that conversation—but this time, through the lens of fitness.

Because here's something that completely changed the way I looked at training...

Your body doesn't get stronger when you exercise.

Resources:

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FB:
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Wave after wave after wave.

Each one completely different.

And I remember thinking...

"Man... life is just like the ocean."

Some weeks everything seems to be going your way. Smooth. Fun. Euphoric.

Other weeks it feels like you're getting knocked around and just trying to keep your head above water. Chaotic. Scary. No control. 

Some days you're riding the wave.

Some days you're swimming against the rip current.

But the longer I have spent swimming out there...

the more I realize something.

The ocean isn't broken because it has waves. It’s not somehow wrong when it’s chaotic and scary.

That's exactly what the ocean is supposed to do.

Maybe...

our lives aren't broken either.

Maybe we've just forgotten that they're supposed to come in waves.

And that's what I want to talk about today.

Resources:

Brain.fm App
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Links:

IG:
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@damienrayevans
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FB:
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Live Your Life Like a Video Game.

Earlier this week we talked about:

• Mindset Monday – Stop trying to start life at Level 50. Start at Level 1.
 • Training Tuesday – Turn fitness into a game by earning XP through consistent action.
 • Wellness Wednesday – Pay attention to your health dashboard.
 • Fuel-Up Friday – Fuel your character with nutrition power-ups.

And today we’re finishing the week with something every good player eventually learns:

Sometimes the best move…
 is to pause the game.

Because even the best characters in any game need time to:

Recover
 Regenerate
 Restore their energy

In real life, that reset happens through nervous system recovery.

And today I’m going to guide you through a simple reset that can calm your nervous system, restore focus, and help you recover from stress.

Resources:

Brain.fm App
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Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Live Your Life Like a Video Game.

On Mindset Monday, we talked about why you shouldn’t try to start at Level 50. Real progress comes from starting where you are and earning experience points through consistent action.

On Training Tuesday, we talked about gamifying your fitness—turning workouts, habits, and discipline into a game you actually want to play.

Then on Wellness Wednesday, we talked about your body’s dashboard—the key stats like sleep, recovery, heart rate, and stress that tell you how your system is performing.

And today we’re going to talk about something every character in every game needs in order to perform well:

Fuel.

Because just like in a video game, what you put into your system can either give you power-ups… or debuffs.

Resources:

Brain.fm App
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Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

So for today’s throwback episode, I wanted to bring back an episode from the past that fits this theme in a really fun way.

Because if life is a video game… then supplements are kind of like your gear, your items, your inventory.

And just like in games, not every item is worth picking up.

Some things actually help your character perform better.

Some things are overhyped.

Some things sound powerful, look flashy, have amazing marketing… and end up doing basically nothing except draining your wallet.

So in this throwback episode, we’re revisiting one of the questions I get asked all the time:

What supplements are actually worth taking?

In this episode, I break down the difference between supplements that are truly helpful, science-backed, and worth considering… versus the ones that are mostly hype.

And just like I always say, supplements are exactly that—supplemental.

They are not the foundation.

They are not the magic pill.

They are not the cheat code.

They are there to support the big rocks:
 your training,
 your nutrition,
 your sleep,
 your stress management,
 and your consistency.

So if you’ve ever felt confused by the supplement industry, overwhelmed by marketing, or tempted by some shiny new powder promising superhuman results… this episode is for you.

Let’s throw it back.

Resources:

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They monitor their stats.

In video games, there’s something called a Heads-Up Display, or HUD. It’s the information panel that shows your character’s status while you’re playing — your health, energy, armor, ammo, experience points.

It’s basically your character’s dashboard.

And here’s the idea for today:

Your body has a dashboard too.

Signals.

Data.

Feedback.

Clues about how your system is performing.

But most people go through life completely ignoring it.

They train when they should recover.

They push when their body is exhausted.

They sleep poorly, eat poorly, and then wonder why their performance drops.

Today we’re going to talk about five health stats you should start paying attention to if you want to level up your health, fitness, and longevity.

Because the best players don’t just train harder.

They manage their system better.

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/

Because here’s the truth…

One of the biggest reasons people struggle with exercise and healthy habits isn’t because they’re lazy.

It’s because they’re trying to win a game they never designed to be fun.

And if something isn’t enjoyable, engaging, or rewarding… your brain eventually stops playing.

But what if you could flip that?

What if instead of relying on motivation or willpower…

You could turn fitness into a game your brain actually wants to play?

Today we’re going to talk about how to gamify your health and fitness so that discipline becomes easier, consistency becomes natural, and progress becomes something you actually enjoy chasing.

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 long we’re going to be talking about this idea:

What if you treated your life like a video game?

Now stay with me here.

Because if you really think about it… life actually works a lot like one.

You start somewhere you didn’t choose.
 You’re given certain strengths and weaknesses.
 You gain experience through challenges.
 You level up through effort.
 You face boss battles along the way.

And if you play the game long enough, you slowly start building a stronger, wiser, more capable version of yourself.

The problem is… most people are trying to play the game completely wrong.

They want the gear before the quest.
 They want the results before the reps.
 They want the level-50 character… without ever playing level 1.

And that’s what I want to talk about today.

Because one of the most powerful mindset shifts you can make for your health, your fitness, and honestly your entire life is this:

Stop trying to start at Level 50.

Start at Level 1.

Resources:

 Brain.fm App
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Links:

IG:
@coachdamien_sd
@damienrayevans
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FB:
https://www.facebook.com/coachdamienSD/

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:

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Links:

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FB:
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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 of
• what nutrients support it
• what matters more than supplements
• and how to eat in a way that actually helps your connective tissue remodel

Resources:

Brain.fm App
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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/

“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
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Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
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FB:
https://www.facebook.com/coachdamienSD/

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:
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FB:
https://www.facebook.com/coachdamienSD/

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
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Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

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
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Links:

IG:
@coachdamien_sd
@damienrayevans
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FB:
https://www.facebook.com/coachdamienSD/

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
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Caldera Lab Skin Care
www.calderalab.com

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Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

“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 first
• It’s unfamiliar
• And people look for shortcuts

So 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 goals
• What it’s actually good for
• How to use it properly
• Common mistakes and misuse

And how to combine it with a smart protein strategy

Let’s break it down.

Resources:

Brain.fm App
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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 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
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Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

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FB:
https://www.facebook.com/coachdamienSD/

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/

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
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Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

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/

I call this the 3G Journal Ritual.
 Gratitude. Grit. Growth.

Let’s dive in.

Resources:

Brain.fm App
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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/

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/

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/

Pain. Tightness. Stiffness. Weakness.
 You’ve felt them all. But what if I told you…
 Most people are responding to them in the completely wrong way.

They’re stretching when they should be strengthening.
 They’re resting when they should be moving.
 They’re fearing pain instead of understanding it.

So let’s flip the script. Let’s teach you how to speak the language of your body—so you can finally start a conversation with it, instead of fighting a war.

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/

Move.

And not just in your workouts.
 I’m talking about how you move throughout your day — outside the gym.
At home.
At work.
On the couch.
In your car.

Because here’s the truth:
 A one-hour workout is great… but it’s only 4% of your day.
 What you do with the other 96%?
 That’s what truly shapes your body, your energy, your health span — and your life.

Let’s dive into why that matters, and what science says about the power of “movement snacks.”

Resources:

Book:
Dr. Diana Hill and Katy Bowman
“I know I should exercise but… 44 reasons we don’t move & how to get over them.”
https://www.audible.com/pd/B0FV4J8V57?source_code=ASSORAP0511160006&share_location=library_overflow

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/

How to Take Back Control of Your Attention, Energy, and Emotional Health in a World Designed to Hijack It

 If we don’t wake up…
 we hand over our mental health, our self-worth, and our entire emotional landscape to companies whose number one metric is:

“How long can we keep you scrolling?”

Today’s episode is about taking that power back.

This is Mindset Monday—and today, you’re going to learn how to control the algorithm instead of letting it control 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/

Or maybe — nothing at all?

Today’s episode is about reclaiming the lost art of stillness.

Not rest with your phone in your hand.
 Not rest with Netflix on in the background.
 Not even rest with a podcast in your ear (I see you!).

I’m talking about pure, unapologetic stillness.
 Because when you learn to do nothing, you unlock everything.”*

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/

And here’s the deal:
 It’s not always about the deficit — it’s about the data. And the problem?
 The data you’re tracking may be dead wrong.

Let’s talk about the 5 sneaky nutrition mistakes that fly under the radar, sabotage your fat loss — and how to fix them today.

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/

You’ve probably heard “work harder” or “eat cleaner” a thousand times. But what if you’re already grinding in the gym, watching what you eat, and still not seeing results? What if the real secret sauce for fat loss isn’t another workout or another diet hack… but something you’re probably neglecting every single night?

That’s exactly what we’re diving into today. In this episode, we break down:

• Why lack of sleep sabotages your hormones, your hunger, and your ability to recover.
  
  
  
• How one simple change in your nightly routine can literally shift your body from storing fat to burning fat.
  
  
  
• The overlooked science shows that you can work out less and lose more if your sleep is dialed in.
  
  
  

This isn’t fluffy theory. It’s backed by real studies and real stories — and it’s exactly the kind of game‑changing info my clients use to unlock the progress they’ve been chasing.

So if you’ve ever wondered why you’re “doing everything right” but your results aren’t showing up… buckle up. This episode is going to reframe the way you think about fat loss forever.

Alright Dream Team — let’s hit play on this throwback masterclass: “The importance of SLEEP on Your Fat Loss Goals.”

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/

Over the last three Wellness Wednesday episodes, we’ve explored how sleep is the foundation of your energy, your mood, your memory, your muscle, your metabolism, your hormones, and your healing.

But before we call it a night, we’ve got one more deep dive.

In this episode, we’re tackling the BIG questions:

• Should you be taking melatonin?
  
  
  
• What does sleep have to do with late-night cravings?
  
  
  
• Is there actually a fix for insomnia that doesn’t involve drugs?
  
  
  
• And how the COVID-19 pandemic permanently changed our sleep — some of it for the better, some of it for the worse.
  Let’s break it all 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:

💥 Muscle is the currency of longevity.
 💥 Muscle is your armor against disease, injury, and aging.
 💥 And muscle isn’t just earned in the gym… it’s earned through strategy, consistency, and recovery.

So whether your goal is aesthetics, strength, healthspan, or confidence in your own skin — these 10 tips will give you the blueprint.

Let’s get after it.

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/

It believes what you repeat.

Let’s talk about how to retrain your brain, reprogram your identity, and transform your life — all by learning how to speak to yourself on purpose.

*Apologies for the sound quality, microphone issues!⠀⠀⠀⠀⠀⠀⠀

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/

And sometimes, so does your mind.

The thoughts, the tasks, the noise — it all piles up.

You might not even realize how full your mental plate is until it starts to overflow.

 If your mind feels like it’s running in a hundred directions...
 If it’s loud, cluttered, chaotic...
 If your thoughts are looping or jumping from tab to tab...
 This is your moment to pause.
 To step out of the mental traffic.
 And to reset.

This episode will be your guided meditation - mind cleanse.

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/

“If this was your weekly grocery list:
 – 2 cartons of eggs
 – 2–4 grass-fed steaks
 – 2–3 lbs of ground beef
 – 1 whole chicken and fish
 – Vegetables of choice
 – Avocados and berries
 – 2 large Greek yogurts

You’d lose fat, gain muscle, and have zero food cravings.”

Sounds pretty good, right?

But is it really that simple? Could this be the secret we’ve all been missing? Or is this another one-size-fits-all oversimplification dressed up as nutrition advice?

Let’s break it down — with science, real-life application, and practical tips for anyone chasing fat loss, muscle gain, and long-term health.

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/

Now hold up — before you think, “Oh yeah, I’ve heard about that already…”
 Let me ask you this:

Do you actually know what your metabolism is?
Or how to train it?
Or what it really means to speed it up?

Because most people don’t.

And that’s exactly why we’re digging this one out of the archives.

In this episode, we unpack what metabolism actually means — no fluff, no hype, just real science explained in a way that makes sense and actually applies to your life.

We talk about:

• Metabolic flexibility and how your body uses fuel
• Why metabolism isn’t just about burning calories — it’s about adapting
• How diet, exercise, and even alcohol affect your metabolic pathways
• And why most people are stuck in “traffic jams” on the metabolic freeway

If you’ve ever felt like your metabolism is broken… slow… or sabotaging your goals — this episode will completely reframe how you think about fat loss, energy, and nutrition.

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/

We’re talking about:

• Why daylight savings time is basically a global sleep experiment gone wrong — and how it’s affecting your heart, brain, and even the stock market.
  
  
  
• How better sleep can supercharge your sex life — and how sex can boost your sleep in return.
  
  
  
• Whether naps are helpful… or harmful.
  
  
  
• And finally — the surprising health benefits of dreaming — creativity, emotional healing, and even problem-solving while you sleep.
  
  
  

Let’s get into it.

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/

Because we’re diving into something almost no one talks about…
 But it might be the single most misunderstood and misused variable in your training.

Rest.
 That’s right.
 Rest periods.

And no — I’m not talking about sleeping at night or taking a rest day.
 I’m talking about those 30 seconds... 60 seconds... 2 minutes...
 The space between your sets.

Most people I coach — whether in my group fitness classes or one-on-one — they think just because they’re lifting weights, they’re doing strength training. But that’s not how the body works.

You can be holding a barbell and still not be strength training.

What determines whether your training builds strength, muscle, endurance, or just gets you sweaty —
 Isn’t the exercise. It’s the stimulus. And REST is a major part of that stimulus.

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/

We're diving into some powerful ideas from The Biology of Belief by Dr. Bruce Lipton — a groundbreaking book that blends cell biology, quantum physics, and the power of thought into a single message:

“You are not a victim of your genes. You are a creator of your biology.”

Let me ask you something right off the bat:

Have you ever felt like your body is working against you?

Like no matter how well you eat… how hard you train… how many green smoothies you drink… you still feel stuck — in your energy, in your weight, in your health?

Most people chalk that up to “bad genetics.”
 They say things like:
 “It runs in my family.”
 “I’ve always been this way.”
 “My body’s just broken.”

But what if I told you…

That’s not biology.
 That’s a belief.

And it turns out, your beliefs might just be the most powerful health intervention you’ve never been taught to use.

Today’s episode is going to challenge everything you thought you knew about your body, your brain, and your so-called “destiny.”

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 hectic. Maybe you've been running on fumes all week—stressed, overstimulated, burnt out, exhausted, or just feeling disconnected from your own body.

Well, today’s episode is a gift to your nervous system.
 This will be a guided breath reset designed to calm your stress, boost your energy, and bring you back into balance—physically, mentally, emotionally.

You don’t need anything but yourself, your breath, and a few minutes of stillness.

This simple routine can literally shift your state—from anxious to grounded, scattered to focused, tired to present.

And if you listen to your podcasts on accelerated speed, now is the time to take it back to normal speed.

Let’s drop 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/

• Cheat Meals
• Refeeds
• Diet Breaks

We’re going to break down what each one really means — no fluff, no myths — just the real science and real-life applications.

We’ll explain how they work, what the research says, and how to know if you should be using them in your plan.

But most importantly, we’re going to show you how to use these tools strategically — not as excuses to overeat, but as part of a long-term sustainable nutrition strategy that works with your body instead of against it.

Let’s start with some definitions… because most people are confused right out of the gate.

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/

We’re not just talking about working out and eating your veggies here — we’re diving into next-level strategies backed by emerging science and ancient wisdom that could help you live longer and feel better doing it.

In this episode, we explore:

• The surprising power of grounding and earthing — and how simply connecting your bare feet to the Earth can reduce inflammation and improve sleep.
  
  
  
• How light exposure, especially natural sunlight and red light therapy, can supercharge your cellular health and regulate your circadian rhythm.
  
  
  
• Why sauna and cold exposure aren’t just for elite athletes — they’re powerful tools for metabolic health and longevity.
  
  
  
• And why water — not just hydration, but the quality and structure of your water — matters more than you think.
  
  
  

If you're ready to think outside the box, challenge the mainstream health advice, and optimize your health span with tools that most people ignore… this one’s for you.

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/

Today, we’re picking up where we left off — diving deeper into how sleep connects to your long-term brain health, emotional balance, immune function, and your overall lifespan. This is your guide to the next level of “Sleep Like a Genius.”

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 be real—everybody’s started a workout routine. The vast majority of people have tried some form of fitness. But sticking with it? That's where most people fall off. And here's the truth: a subpar workout done consistently will outperform an incredible workout done inconsistently—every single time.

Today, I’m giving you 10 behavior-based strategies—backed by science and field-tested with real clients—that will dramatically improve your consistency. So if you’ve ever struggled to stay on track, this episode’s for you. 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/

Let me ask you something:

Have you ever walked into a room and just… shrunk?
You didn’t say anything yet, but it already felt like you didn’t belong — like someone else owned the space?

Now flip it:
Have you ever watched someone walk in — not loud, not flashy — but the energy in the room just shifted? Like everyone turned toward them without even knowing why?

That’s not luck. That’s not charisma.
That’s frame control.

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/

We call it: “The Sleep Switch.”
 It’s a breath-based guided meditation to help you shift from the noise of the day… into the peace of deep rest.
 Because sleep isn’t just a time to recharge.
 It’s where your body heals, your brain rewires, and your dreams get built—literally and figuratively.

So if you’re listening to this while getting ready for bed, already in bed, or even on the couch—this is your time.
If you listen to your podcasts on accelerated speed, now is the time to bring it back to normal speed. 
 Let’s slow it down and turn the sleep switch ON.

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/

In this episode, we’re exposing the top 5 WORST pieces of diet advice in history – the ones that have misled millions, damaged health, and still haunt the headlines.

From “throw out your egg yolks” to “eat margarine instead of butter,” these myths aren’t just outdated… they’re downright dangerous.

But here’s the truth: Food science is always evolving. What’s popular today might be proven wrong tomorrow.

So if you’re ready to stop falling for bad advice and start fueling your body in a way that actually works for you… stick with me.

Because by the end of this episode, you’ll have the clarity and confidence to make nutrition choices that fuel your goals and your dream life.

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/

This one’s called “The Four Pillars of Fat Loss,” and it strips away the gimmicks, shortcuts, and clickbait nonsense that dominate the health industry. Instead, we go deep on the real, evidence-based strategies that lead to sustainable, long-term results.

Whether you’re just getting started on your health journey or you've hit a plateau and feel stuck—this episode gives you the foundation you need to succeed.

Let’s throw it back to the truth that still holds strong today.

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/

Over the next few weeks, we’re diving deep into the science of sleep and what it actually does for your brain and body. We’ll break down the truth behind sleep stages, hormones, memory, metabolism, emotional health, and more. Think of this as your complete sleep blueprint—built from cutting-edge research, simplified so you can take action right away.

And in this first episode, we’re starting strong.

You’ll learn:

• What sleep really is and how REM and non-REM work in 90-minute cycles to recharge your body and brain
  
  
  
• Why waking up early could be robbing you of the most important type of sleep
  
  
  
• How caffeine and alcohol quietly sabotage your sleep—even if you don’t notice
  
  
  
• And how sleep boosts memory, creativity, and learning through overnight “replay” and file-transfer systems inside your brain
  
  
  

Whether you want to think clearer, train harder, feel better, or just stop waking up groggy—this episode is your starting line.

Let’s get into it.

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/

1. How muscles actually grow
   
   
   
2. Why short rest times might backfire on your gains
   
   
   
3. How to use supersets the right way to balance efficiency with volume
   
   
   

This episode is for anyone who wants to get stronger, build real muscle, and maximize their time in the gym without spinning their wheels.

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/

Because here’s the truth: What you pay attention to is your life. Your attention shapes your thoughts, your feelings, your connections, and ultimately, your reality.

Let’s dive into the science of attention, why it’s fragile, how it’s trainable, and how mastering it might be one of the most important life skills you can ever develop.

Resources:

Dr. Amishi Jha Book: Peak Mind

 Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
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This will be a guided meditation to help you release the tension, stress, and emotional weight you’ve been carrying all week long.

This one’s for you if you’ve been feeling:

• Drained by other people’s energy.
• Heavy from the noise of the world.
• Disconnected from yourself.
• Or just ready to shake off the week and start fresh.

Resources:

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FB:
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Some of these you may already be eating. Others? Probably not. But by the end of this episode, you’ll know how to turn these 10 foods into daily fat-burning allies.

Let’s jump right into it.

Resources:

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FB:
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"Should I stop doing this exercise if it hurts?"

We talk pain, movement, injuries, mindset, posture, programming, tendons, recovery—you name it. And most importantly, we challenge the way most people think about pain.

You’ll hear stories from my personal journey of healing from ruptured tendons, broken bones, and all kinds of setbacks.
 You’ll also learn about the 7 fundamental human movements every single person should be able to do—and what to do if pain is keeping you from doing them.

This episode is about ownership.
 About reclaiming your power and rebuilding confidence in your body, one rep at a time.
 Because pain doesn’t mean you’re broken. It might actually be your body asking for your attention.

Pain is not the end of the story. It’s the beginning of your comeback.

So whether you’re a fitness newbie, a weekend warrior, or someone who’s been struggling with chronic pain for years—this episode is a must-listen.

Let’s roll it back to one of the most important conversations we’ve ever had on this show.
 Here’s your Throwback Thursday:
 “Should You Avoid Exercises If They Hurt? An Overview of Pain” — let’s dive in.

Resources:

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FB:
https://www.facebook.com/coachdamienSD/

Spoiler alert: not exactly — but don’t go anywhere. Because what you can do is way more powerful, way more interesting, and backed by real science that most people completely miss.

So let’s clear up the myths, break down what “metabolism” really is, and show you exactly what you can do to get your body burning more energy, feeling stronger, and becoming more resilient every day.

Resources:

Brain.fm App 

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FB:
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If you’ve been grinding hard in the gym but feeling like you’re spinning your wheels — low energy, stalled progress, random aches, irritability, maybe even getting sick more often — you might be pushing past the point of progress and into the danger zone of overtraining.

But here’s the good news: overtraining isn’t a dead-end. It’s a yellow flag — and today, I’m giving you the exact playbook to recognize it, reverse it, and come back stronger.

Let’s dive in.

Resources:

Brain.fm App
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FB:
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👉 How you show up in the world matters.

This episode isn’t just about positive thinking — it’s about creating a ripple effect that changes how you experience your life, how others respond to you, and how you train your brain to scan for possibility instead of threat.

It’s about shifting from being stuck in a negative loop… to becoming the kind of person who magnetizes good energy and opportunity.

From the way you smile at a stranger to the way you speak to yourself in the mirror, you are shaping not just your day — but your destiny.

We’re unpacking the science, the mindset shifts, and the actionable tools to help you break out of negativity and step into the most powerful, authentic version of you.

And it’s backed by science.

Resources:

 Brain.fm App
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Links:

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FB:
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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
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Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
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👉 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
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Caldera Lab Skin Care
www.calderalab.com

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Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

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
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Links:

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@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

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 

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Links:

IG:
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@livinthedream_podcast

YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

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: 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/

Citations & Research Links

1. Pain ≠ Damage / Pain Science

• Lorimer 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 Pain

• American College of Physicians Guidelines:
  https://www.acpjournals.org/doi/10.7326/M16-2367
  
  
  

4. Isometric Exercise for Pain Management

• Rio et al., British Journal of Sports Medicine (2015)
   https://bjsm.bmj.com/content/49/19/1277
  
  
  

5. Sedentary Behavior and Musculoskeletal Pain

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234351/

Sources referenced:

1. Gary Klein – Recognition-Primed Decision Model (RPD)
    Book: Sources of Power: How People Make Decisions
    Summary: https://en.wikipedia.org/wiki/Recognition-primed_decision
   
   
   
2. Subconscious processing capacity: 11 million bits per second
   
   
   
   • Nørretranders, Tor. The User Illusion: Cutting Consciousness Down to Size
     
     
     
3. 50 bits per second (conscious awareness)
   
   
   
   • Kahneman, Daniel. Thinking, Fast and Slow (System 1 vs. System 2 Thinking)
     
     
     
4. Science of Intuition in Experts (Firefighters, Chess Masters, Surgeons)
   
   
   
   • Ericsson, K. Anders et al. The Role of Deliberate Practice in the Acquisition of Expert Performance
     
     
     
   • https://journals.sagepub.com/doi/10.1111/j.1467-9280.1993.tb00533.x
     
     
     
5. Neuroscience Behind Pattern Recognition and Expertise
   
   
   
   • Gobet, F., & Simon, H. A. (1996). The roles of recognition processes and look-ahead search in time-constrained expert problem solving: Evidence from grand-master-level chess.
     
     
     
   • https://psycnet.apa.org/record/1996-02626-001

 Brain.fm App
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Links:

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FB:
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Here's what we're diving into:

• What hypertrophy is — explained clearly.
• How muscle growth really works (hint: hormesis and supercompensation).
• Why hypertrophy matters — real-life benefits that you’ll feel.
• The myth of "bulking up" and how body recomposition really happens.
• How to train smartly during this phase.
• How to maximize results outside the gym: nutrition, sleep, hydration, stress.

Let's dive deep. Let's build smart.

Resources:

Brain.fm App
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www.calderalab.com

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Links:

IG:
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YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Why? Because this chapter completes the loop. We started this journey by talking about how our lives are shaped by invisible reliances—habits, thought patterns, and societal expectations we don’t even realize we depend on. We’ve worked through breaking free from the ones that hold us back, building resilience, and reclaiming our time, energy, and well-being. But here’s the thing—none of it matters if we don’t connect back to the people around us.

This final episode is about one of the biggest paradoxes in life: The more you give, the more you thrive. The stronger you become, the more you can support others—and that, in turn, lifts you even higher. This is the gift of reliance.

References:

“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

Brain.fm App
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Links:

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YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

Whether you're launching a new business, committing to your health, starting something creative, or just trying to live a better life — imposter syndrome can creep in and make us feel like we’re not enough.

But let me tell you something up front:
If someone else has done it, it means it’s possible.
And if it’s possible — then why not you?

Let’s take some time to quiet the noise, reconnect to your truth, and come back to that part of you that knows you’re ready. You’re worthy. You’re capable.

Resources:

Brain.fm App
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Links:

IG:
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@livinthedream_podcast

YouTube:
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FB:
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We’re going deep into:

• Why so many people still believe protein is dangerous — especially for your kidneys
• Where these outdated beliefs came from
• The role of protein in muscle gain, fat loss, aging, and long-term health
• Why the RDA is setting you up for failure
• What YOU can do today to get the benefits of a high-protein lifestyle

Resources:

1. High-Protein Diets and Kidney Function in Healthy Adults:

• Study: A Systematic Review of Renal Health in Healthy Individuals Consuming High Protein Diets
  Findings: This review analyzed multiple randomized controlled trials and found that increased protein intake led to higher glomerular filtration rates (GFR), all within normal kidney function ranges. The data suggest that higher protein consumption does not adversely affect kidney health in healthy adults. ​
• Study: Effect of a High-Protein Diet on Kidney Function in Healthy Adults: Results from the OmniHeart Trial
  Findings: This study concluded that a healthy diet rich in protein increased estimated GFR. However, it noted that the long-term effects of high-protein diets on kidney health remain uncertain.

2. Protein Intake and Sarcopenia (Muscle Loss) in Older Adults:

• Study: Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-Analysis
  Findings: The meta-analysis indicated that older adults with sarcopenia consumed significantly less protein than their non-sarcopenic peers, suggesting that inadequate protein intake may be associated with muscle loss in the elderly. ​
• Study: Role of Dietary Protein in the Sarcopenia of Aging
  Findings: The study suggests that moderately increasing daily protein intake beyond 0.8 g/kg/day may enhance muscle protein anabolism, potentially mitigating age-related muscle loss. ​

Protein & Kidney Health in Healthy Individuals

1. Systematic Review: High Protein Diets & Renal Function
   Conclusion: No negative effects on kidney function in healthy adults.
   🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054213/
2. OmniHeart Trial: Protein Intake & GFR
   Conclusion: Increased protein intake raised GFR but remained within healthy ranges.
   🔗 https://www.sciencedirect.com/science/article/abs/pii/S0272638612013935

Protein for Muscle Health & Aging (Sarcopenia)

1. Meta-Analysis: Protein Intake & Sarcopenia in Older Adults
   Conclusion: Older adults with sarcopenia consumed less protein than those without.
   🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9320473/
2. Role of Protein in Aging Muscle Loss (American Journal of Medicine)
   Conclusion: Intake above the RDA (0.8g/kg/day) is likely beneficial for older adults.
   🔗 https://www.sciencedirect.com/science/article/pii/S0002916523236655

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💥 We’re going deep on why steady state cardio might actually be holding you back from your fat loss goals. I know, I know… that treadmill time or long-distance run might feel productive — but what if I told you it could be sabotaging your results?

In this episode, I break down:

• The common myths around cardio for fat loss,
• The science behind how your body actually adapts to different types of training,
• Why resistance training and NEAT (non-exercise activity thermogenesis) might be the secret weapons you’re missing,
• And what you should be focusing on instead to finally start burning that stubborn body fat.

I also get real about why the “fat burning zone” is essentially a total myth, how your body is an adaptation machine, and the truth about HIIT, weight training, and building a plan that actually works with your lifestyle — not against it.

🔥 Whether you’re a seasoned listener or just finding the podcast, this is one of those episodes that hits different — and I wanted to bring it back because the principles still hold true today. And honestly? This might be the reminder you didn’t know you needed.

So buckle up, get ready to challenge some old beliefs, and lean in — because this one just might change the way you train forever.

Let’s roll the tape…

Resources:

Original Episode:
https://open.spotify.com/episode/5K7rzOAKvYQDHoa2g9Xokh?si=dXs0L5pSSR2IcaLvq13imQ

Brain.fm App
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FB:
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Because here’s the reality: for every 10 people who try to get lean, only 2 succeed. But get this — only 1 keeps it off for good. And I’m here to help you be that ONE.

This episode is not about gimmicks. It’s not about hacks. It’s not about crash diets or magic supplements. It’s about building a lifestyle — through 5 simple, powerful, sustainable habits.

These are habits that have worked for me, for my clients, for athletes, and for people just like you. And by the end of this episode, you’ll know how to apply each one to your own life — without burning out, starving yourself, or spending hours on the treadmill.

Let’s dive in.

Resources:


Brain.fm App 

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Links:

IG:
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@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

Let’s get into it.

Resources:

SHOULDER CLINIC PDF (Follow along videos, and 5 minute daily routine)

https://coachdamienevans.gumroad.com/l/shouldermobility

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FB:
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We’ll explore why stepping outside your comfort zone is essential for a happier, healthier, more fit, and longer lifespan. We’ll tie in Andrew Huberman’s research on the anterior midcingulate cortex (aMCC), which he calls the "willpower muscle." We’ll also unpack Michael Easter’s concept of "comfort creep" from The Comfort Crisis, and why modern convenience is holding us back. Lastly, I’ll give you actionable strategies to start embracing discomfort today.

So, buckle up and let’s dive into why doing hard things isn’t just worth it—it’s necessary.

Resources:

Huberman Lab Podcast w/ Professor Andrew Huberman

The Comfort Crisis by Michael Easter

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FB:
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"How are you?"
When was the last time someone asked you that?
And when was the last time you answered:
"Oh, I’ve just been so busy."
or
"Nonstop, man. Just grinding, trying to get everything done."

Sound familiar?

We live in a world where busyness is the default.
We’re taught that if we’re not constantly working, rushing, producing… we’re somehow falling behind.

But let me challenge you on this:
👉 Being busy is NOT the same as being productive.
👉 Being busy is NOT the same as being successful.
👉 Being busy is NOT the same as living a fulfilling life.

So today, we’re going to talk about how to break free from the "busyness trap" and reclaim your time—so you can actually live, breathe, and thrive.

References:

“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

Brain.fm App
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Links:

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@damienrayevans
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YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

References:

“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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/

Maybe you’ve been training consistently, eating well, and then—boom—you get sick, or injured. Maybe you’ve been saving money and budgeting, then suddenly your car breaks down and eats up your emergency fund. Maybe your relationship has been smooth sailing, then out of nowhere, an argument shakes your confidence.

We all experience this, and yet we constantly act shocked when things don’t go our way. Why? Because most of us have been conditioned to believe that progress should be linear. That once we start improving in an area of life, it should be like stepping onto an escalator that smoothly takes us upward. We expect steady gains, predictable progress, and minimal resistance.

But the truth? Life does not work that way.

Progress is nonlinear. And if you don’t learn to expect adversity, to factor in setbacks, you’re setting yourself up for stress, frustration, and failure.

This chapter dives into why we must stop expecting smooth sailing and instead build resilience for the inevitable ups and downs. Because adversity isn’t the problem—your reaction to it is.

References:

“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

Brain.fm App
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Caldera Lab Skin Care
www.calderalab.com

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Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

We live in an age where everyone has an opinion, and with social media, those opinions are louder than ever. But what happens when someone disagrees with you? Do you get angry, defensive, and frustrated? If so, you might be relying too much on being right. And this reliance is holding you back more than you think.

Today, we’re breaking down why taking offense is a choice, why our brains crave validation, and how letting go of the need to be right will make you calmer, healthier, and more in control. This is one of the most powerful mindset shifts you can make—not just for your own well-being, but for your relationships, career, and overall happiness.

References:

“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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/

For most people, the answer is almost never.

We live in a world that worships comfort. Everything is designed to make life easier, smoother, more convenient.

• Hungry? Food delivery to your door.
• Tired? Temperature-controlled beds.
• Bored? Infinite entertainment, 24/7.

It’s tempting to believe that comfort equals happiness. That the easier life gets, the better we feel. But that’s a lie.

In reality, comfort is making us weaker.

• We are getting physically softer. Chronic diseases like diabetes, obesity, and heart disease are skyrocketing because we move less than ever.
• We are getting mentally softer. The slightest inconvenience—slow WiFi, a late Uber, a text left on read—sends us into stress spirals.
• We are getting emotionally softer. When life throws challenges at us, we break down instead of rising up.

We have lost our edge.

But here’s the thing—discomfort is not the enemy.

Discomfort is how we grow.

And if we want to thrive in life, we need to stop avoiding discomfort and start seeking it out.

That’s exactly what this chapter is about.

References:

“Make Changes That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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/

If you’ve ever:
✅ Said “yes” when you really wanted to say “no”
✅ Avoided conflict just to keep the peace
✅ Felt like you had to shrink yourself to fit in

Then this episode is going to hit home.

In Chapter 3 of Make Change That Lasts, Dr. Chatterjee shares his own struggles with people-pleasing and how breaking free from the need for validation changed his life. And today, we’re diving into why relying on the approval of others is keeping you stuck—and how to finally set healthy boundaries that serve you.

Let’s get into it.

References:

“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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 diving into Chapter 2 of Make Changes That Last, where Dr. Rangan Chatterjee challenges one of the biggest obstacles to personal growth: the myth of the hero.

We all have heroes—celebrities, athletes, influencers, even people in our own lives. But what if idolizing them is actually holding us back? What if constantly comparing ourselves to someone else is the very thing preventing us from thriving?

Let’s get into it.
(Recap of Chapter 2 from Make Change Last by Dr. Rangan Chatterjee)

References:

“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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/

References:

“Make Change That Lasts. 9 simple ways to break free from the habits that hold you back.”
Dr. Rangan Chatterjee

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/

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 breaking it all down so you can ditch the fear and take back control. My goal is simple: to help you understand what cholesterol really is, how it works, and what you can do to optimize your levels and, ultimately, your long-term health. By the end of this episode, you’ll feel empowered to make decisions that support your longevity—no more guesswork, no more stress. Let’s dive in!

**I misspoke when I said scleroderma. What I meant was atherosclerosis. Thanks for tuning 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/

We're diving back into one of our most popular and eye-opening episodes:
Why Am I Gaining Weight While Working Out?

This topic resonated with so many of you because let’s be real—there’s nothing more frustrating than putting in the work, sweating it out at the gym, and then stepping on the scale only to see that number go up instead of down. But here’s the thing—weight gain isn’t always a bad thing, and in today’s throwback, I break down exactly why this happens.

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/

In this episode, we’ll explore the four laws of behavior change outlined in Atomic Habits and apply them to practical health strategies you can use today. We’ll also discuss common pitfalls to avoid, share inspiring success stories in detail, and leave you with a tangible challenge to kickstart your journey. Let’s take the guesswork out of building a healthier, happier life!

References:

James Clear Book: Atomic Habits

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/

In this episode, we’ll break down how exercise impacts your metabolism, how it improves key markers of metabolic health, and what specific strategies you can use to unlock its full potential. Don’t worry if some of this sounds technical; I’ll break it down into simple, actionable steps so you can apply what you learn today. Plus, I’ll share real-life examples, address common barriers, and give you a challenge to kickstart your journey.

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/

Let me say this up front—I get it. Life is BUSY. Between work, family, social commitments, and everything else, it can feel like there’s just no room left. But here’s the thing: time isn’t something we find; it’s something we make. And today, I want to help you take back control of your schedule, align your priorities with your goals, and become the CEO of your own health and life.

By the end of this episode, you’ll have actionable strategies to not only make time for what’s important but to make it work for your unique lifestyle. Let’s dive 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/

So to get started, I’d like you to find a nice quiet spot, preferably away from any people, where you can sit still without any distractions. 
When you're ready, let's begin!

References: