Livin' The Dream

Today is about something just as important:

The internal environment.

Because here’s the truth:

You can train perfectly…

…but if your internal environment is stressed, dehydrated, under-recovered, and sleep-deprived…

your fascia doesn’t remodel well.

Recovery isn’t passive.

Recovery is biological preparation.

So today we’re talking about how hydration, stress, sleep, and daily habits determine whether your connective tissue actually adapts — or slowly breaks down....

Today, we’re taking that mindset and turning it into movement.

Because awareness is powerful…

…but awareness without action doesn’t change tissue.

So today is about how fascia actually adapts — and what that means for how you train.

Resources:

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

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

 

...

Today kicks off something new for the podcast.

This week, we’re doing our very first Weekly Topic, and the theme is fascia. Each episode this week we will be diving deep into learning all about this topic. 

But before we talk fascia when it comes to movement, nutrition, recovery, or training…
 we need to start with mindset!

Because fascia isn’t just a physical topic.

It’s a perspective shift.

It forces us to zoom out and ask a much bigger question:

How are you actually r...

Today’s session is a little different than a typical meditation or breathwork practice.

This isn’t about zoning out.
 It’s not about getting sleepy.
 And it’s not about escaping stress.

Today, we’re training your nervous system.

Just like strength, balance, or coordination, calm is a skill.
 And skills get better with reps.

Most people live in a nervous system that’s always “on.”
 Always alert.
 Always reacting.
 Always bracing.

And the problem isn’t stress itself —
 it’s that we rarely practice downs...

Today we’re answering a question I get all the time:

“Can I count collagen toward my daily protein?”

Because if you’ve ever tried to hit something like 1 gram of protein per pound of desired body weight, you know this:

It feels hard at firstIt’s unfamiliarAnd people look for 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—whe...

This episode originally dropped when the podcast was just getting started… and even years later, the message still hits hard.

Today we’re revisiting “Why ‘Eat Less, Move More’ Is Terrible Advice.”

Because while that phrase sounds simple — and even logical on the surface — it’s one of the most misleading pieces of advice ever given to people trying to lose fat, improve their health, and actually stick to change.

In this episode, I break down why fat loss isn’t just a math problem… why hunger always wins when hormones are ignored… and why understanding in...

Today’s episode might sting a little.

Not because it’s extreme.
 Not because it’s judgmental.
 But because it challenges habits we’ve normalized that are quietly wrecking our sleep.

This isn’t about perfection.
 It’s about alignment — with how your body actually works.

Let’s go.

Resources:

Brain.fm App 

(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Let me start with something simple—but uncomfortable.

Most people don’t fail at their fitness goals because they chose the wrong workout.
 They fail because their workouts were optional.

Not bad workouts.
 Not ineffective workouts.
 Just… optional.

And today I want to talk about one of the most underrated, boring-sounding, but powerful behaviors you can adopt if you want consistency, results, and long-term success:

Prebooking and scheduling your workouts.

Not when you “feel like it.”
 Not when the day goes perfectly.
 But ahead of time, the sa...

Let’s talk about laziness.

Because almost everyone listening has said this at some point:

“I know what I should do [Blank]… I just don’t do it.”

And the story we tell ourselves is:
 “I’m lazy.”
 “I lack motivation.”
 “I’m just not disciplined like those people.”

But here’s the reframe I want to offer you today:

What if laziness isn’t a character flaw at all?
 What if it’s just a thinking habit—paired with a bad system?

Because when you actually look closely...

Today’s episode is not just a pep talk — it’s a guided journaling ritual that you can repeat daily, weekly, or even just on the weekends to reset your nervous system, reflect on what matters, and build the kind of mindset that creates a long, happy, healthy life.

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

Let’s dive in.

Resources:

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

Caldera Lab Skin Care
www.calderalab.com

Here’s a little-known truth about nutrition: some foods aren’t just healthy — they become even more powerful when combined with the right teammate.

Think of it like the Avengers. Iron Man is great. Captain America is strong. But when they come together? Whole different level.

Today, we’re diving into synergistic food pairings — combos that work together to amplify health benefits, boost absorption, and unlock nutrients your body can’t get alone.

We’re also talking about combo mistakes that might be stealing those gains.

This is not about making things complic...

Today’s throwback takes us back to Episode 10, where we broke down one of the most underrated, underutilized, and underappreciated parts of any fitness routine — the cool down.

Most people finish their last rep, check the box, and sprint out the door... but what if I told you that the last five minutes of your workout might be just as important as the first five?

In this episode, we explore:

Why your nervous system needs a cool down to shift from stress to recovery mode


How skipping it can lead to chro...

Today’s topic is big. Today is about decoding what your body’s really saying so you can live happier, healthier, and pain-free for the long haul.

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...

Today’s episode is about something we all do… or don’t do enough of:

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...

“THE ALGORITHM OF THE MIND”

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.

Res...

*“What if the missing piece to your energy, your clarity, your ability to show up in the world...
 Wasn’t something you needed to do more of… but something you needed to do less of?

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 t...

If you’ve ever caught yourself saying,
 🧠 “But I’m tracking my calories! Why am I still not losing weight?!”
 …then this episode is going to save you months of frustration.

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 F...

In this episode, we’re doing something special. We’re rewinding the clock to one of the most powerful masterclass episodes I’ve ever recorded — and if you’re serious about losing fat, feeling better, and performing at your best, this one is a must‑listen.

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 s...

Welcome back to Part 4, the final chapter of our Sleep Like a Genius series.

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 fo...

This episode is all about muscle.Because if there’s one thing I want you to know about building a stronger, healthier, longer-lasting body — it’s this:

💥 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.

In this episode, I want to hit you with something powerful.
 Something you need to hear not once — but repeatedly — because your brain doesn’t believe what’s true…

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:
@c...

Life moves fast.

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 guid...

Today’s episode is sparked by a post that’s been making waves online. It goes like this:

“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?

In this episode, we're rollin’ it back to one of the most important, eye-opening, and wildly misunderstood topics in all of health and fitness — your metabolism.

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 u...

In this episode we’re diving into Part 3 of our Sleep Like a Genius series — and this one is gonna blow your mind. Because we’re not just talking about sleep hygiene and blue light glasses — we’re going deeper.

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.

This episode might shake some foundations.

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 trainin...

This episode might just change the way you see your body and your life forever.

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… h...

In this episode, we slow it down to take care of the one thing that makes everything else possible… you.

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 stillnes...

In this episode, we’re diving into three of the most misunderstood and controversial strategies in the nutrition world:

Cheat MealsRefeedsDiet 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 nu...

In this episode we’re throwing it back to one of our most downloaded episodes — all about unconventional longevity practices that most people overlook.

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, es...

Last week, we kicked off a powerful conversation on sleep: how it works, why it matters, and how caffeine, alcohol, and your daily habits can make or break your rest. But there’s more. A lot more.

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)
Discoun...

In this episode we’re diving into what I would argue is the #1 problem holding most people back from their health and fitness goals: inconsistency.

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...

In this episode I want to give you a toolset that can change the way people experience you — in every room you walk into.

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 no...

If you’re winding down for the night, or you know your mind’s been racing lately…
 this episode is your reset.

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...

Have you ever followed diet advice that everyone swore by, only to feel worse, gain weight, or wonder why it didn’t work for you?

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 yo...

Today, we’re rewinding to a powerful episode that breaks down what it really takes to lose fat—and more importantly, keep it off.

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...

In this episode, we’re kicking off a brand-new multi-part series on one of the most powerful—and most overlooked—tools for optimizing your health, your mindset, your performance, and your longevity: sleep.

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 e...