Livin' The Dream

I want to share with you something that I’ve been working on for years. Years ago, maybe even more than a decade at this point… I started a notes folder in my phone called “Livin’ my Best Life.” I then made a document in that folder called “Rules for life.”
As I encountered learning situations in my life, I wrote down what I learned and wrote down a life rule based on what I learned. I started this list, not knowing what it would grow into. I fine-tuned the rules and changed the specific wording to match it to exactly how I wanted to live my life. I continued to simplify the rules. These would be rules I would frequently refer to when I had to make big decisions or when I needed guidance on what to do. I wanted this to be a list of rules that if I were to teach my kids how to achieve their full potential, this list is where I would start.
I haven’t really shared this list with anyone, from time to time I’ll reference them on the podcast without going too far into depth, and every now and then when I’m giving advice to my clients or when I’m listening to friends.. I’ll pull one of these rules out in order to give advice that aligns with how I think a good life should be lived.

Over the next 2 weeks, I’ll be sharing my list here on Mindset Monday, in hopes that by hearing them, it may give you some inspiration as to what YOUR list might be if you had to make your own “Live your Best Life” folder and what “Rules for Life.” YOU would write down for your self and living your personal best dream life.

References:

Brain.fm App
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Caldera Lab Skin Care
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Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

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

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

Today, we are going to talk about how to set and achieve your goals. These topics have been discussed in several Huberman Lab episodes including The Science of Setting & Achieving Goals and Goals Toolkit: How to Set & Achieve Your Goals. And today I want to share with you what I’ve learned from them.

Goal Setting: 6 Steps to Make the Process Easier and Make You More Productive

To begin, you’ll need to pick a goal. That might seem obvious. But many people fail to achieve their goals. Why? They don’t spend time defining their specific goal(s). To do so, follow steps #1-6:

References:

Huberman Lab Podcast and Neural Network Newsletter:

The science of setting and achieving goals.
https://www.hubermanlab.com/episode/the-science-of-setting-and-achieving-goals?utm_source=convertkit&utm_medium=email&utm_campaign=Toolkit%20for%20Setting%20&%20Achieving%20Goals%20-%2013545710

Goals Toolkit: How to set and achieve your goals.
https://click.convertkit-mail4.com/4zuonwqo28beh584xxviqu3d0ql77/z2hghnh303g3xvcz/aHR0cHM6Ly93d3cuaHViZXJtYW5sYWIuY29tL2VwaXNvZGUvZ29hbHMtdG9vbGtpdC1ob3ctdG8tc2V0LWFjaGlldmUteW91ci1nb2Fscw==

Brain.fm App
(First month Free, then 20% off subscription)
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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/

Today, I'm bringing you the 10 Nutrition Commandments! Okay maybe not commandments or rules but definitely in my opinion, 10 nutrition essentials to follow.

These are the 10 "rules", written in stone (okay maybe not that serious but maybe it is!), these essentials shouldn't be ignored ⏤ Unless you DON'T want to get results, I guess...

But that's not you, is it? Hell no.

I know you want to see better results with your physique, health, or performance in the gym (if not all the above), because you probably wouldn’t have decided to listen to this episode if you didn't! PERIOD.

So... let's get into it... The 10 Nutrition Essentials

References:

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

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

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

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

Have you ever stopped to think about all the little things in life that you're grateful for? From that first sip of coffee in the morning to the warmth of the sun on your skin, it's often the small moments that bring us the most joy. In their book "The Gap and the Gain," Dan Sullivan and Dr. Benjamin Hardy explore the concept of mental subtraction – imagining a life without the things we take for granted.

What if tomorrow, you woke up with only the things you expressed gratitude for today? It's a powerful thought experiment that shifts our perspective from focusing on what we lack to appreciating what we have. By acknowledging the abundance in our lives – no matter how small – we cultivate a sense of contentment and fulfillment that can't be found in material possessions.

But gratitude isn't just about appreciating the present; it's also about recognizing how far we've come. Too often, we get caught up in the gap between where we are and where we want to be, leading to feelings of dissatisfaction and unhappiness. Instead, Sullivan and Hardy suggest looking back at your journey and acknowledging the progress you've made.

References:

The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy
https://www.audible.com/pd/B09HN7K7W8?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/

When I look at the vast majority of butt workout plans online I can clearly see why so many people find it so difficult to build their butts. Most of these programs utilize incredibly ineffective exercises, use the wrong rep range and don’t utilize full ranges of motion. You see it all the time on social media… build a butt with banded walks, fire hydrants, table top kickbacks and all these other accessory moves that make you feel the burn and feel like you’re working. But burn doesn’t always equate to muscle gain… just like soreness and sweating aren’t always a direct indicator of an effective workout. Even the rare programs that do have decent exercises don’t address the problem of poor glute muscle activation which makes all butt exercises not effective at all. Put bluntly, most of those online programs SUCK and they won’t build a butt on anyone. They use models who have big butts to promote the program, even though those models almost assuredly did not do the program they are promoting to get the butt they have. No wonder why people are frustrated.

In this episode I am going to teach you a sure-fire way to build your butt. Let's Grow.

References:

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/

Procrastination isn't just a habit; it's a complex interplay of psychological factors and neurological processes. Our brains are wired to seek immediate gratification and avoid discomfort, leading us to put off tasks that require effort. However, research in neuroscience and psychology has shed light on the mechanisms behind procrastination and its consequences.

Studies have shown that procrastination is associated with decreased well-being, increased stress levels, and reduced productivity. When we procrastinate, we experience a temporary relief from anxiety, but this relief is short-lived and often followed by guilt and regret. Moreover, procrastination reinforces negative behavior patterns, making it harder to break the cycle in the future.

On the other hand, taking immediate action has numerous benefits for our mental health and overall well-being. When we complete tasks promptly, we experience a sense of accomplishment and satisfaction, which boosts our self-confidence and motivation. Additionally, taking action strengthens the neural pathways associated with discipline and self-control, making it easier to tackle future challenges.

References:

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 the ever-evolving landscape of scientific understanding, what we once believed to be the gold standard for longevity may not tell the full story. As our knowledge expands, so too does our model of how to live a long and healthy life. In this episode of "Livin' the Dream Podcast," we explore the transition from the traditional longevity model to the updated approach, examining how shifts in perspective have reshaped our understanding of optimal health practices. Join us as we delve into the old versus new paradigms of longevity, navigating the complexities of nutrition, exercise, and lifestyle choices in pursuit of a thriving and fulfilling life.

Traditional Longevity Model:
- Calorie and protein restriction, based largely on mechanistic speculations derived from animal data.

- Aerobic fitness focus, with resistance training as a secondary concern/afterthought

- Demonization of “unhealthy” foods.
- Idolization or glorification of “superfoods”

Listen to this episode to see the UPDATED longevity model.

References:

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 will be putting a nice little bow on and discussing this fantastic excerpt I read which we discussed the training part of it on tuesday, the wellness aspect of working out to build and not burn and today we will be addressing the nutrition aspect. It said:

Train to be STRONG, not skinny.
Eat to be NOURISHED, not thin.
Workout to BUILD, not burn.

You have one body. Don’t spend your whole life tearing it down in the name of looking better. Direct your effort and energy into caring for it, fortifying it and cultivating strength.
As the saying goes, “If all you care about is looking better, it may cost you your health. But if you care about your health, you’ll probably love the way you look.”

You need to MOVE your body meaningfully every single day, period.
1. Stand up and stretch every hour.
2. Get outside and go for a walk.
3. Hit the gym and strength train.
4. Do some self body work at home.

The human body thrives with motion. The more movement, the better.

This week’s Fuel-up friday episode we will discuss
Eating to be NOURISHED:

From all the experts that I’ve been listening to, trusting in and following.. It seems that shifting the focus from restrictive dieting to nourishing your body with whole, nutrient-dense foods seems to be a recipe for success.

Shifting the focus from restrictive dieting to nourishing your body with whole, nutrient-dense foods is a transformative journey that prioritizes your health, vitality, and long-term well-being over those short-term, instant gratification, weight loss goals. Let’s discuss on how to make this shift, incorporating actionable tips and evidence-based strategies:

References:

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 will be continuing to discuss this amazing excerpt I read recently:

Train to be STRONG, not skinny.
Eat to be NOURISHED, not thin.
Workout to BUILD, not burn.

You have one body. Don’t spend your whole life tearing it down in the name of looking better. Direct your effort and energy into caring for it, fortifying it and cultivating strength.
As the saying goes, “If all you care about is looking better, it may cost you your health. But if you care about your health, you’ll probably love the way you look.”

You need to MOVE your body meaningfully every single day, period.
1. Stand up and stretch every hour.
2. Get outside and go for a walk.
3. Hit the gym and strength train.
4. Do some self body work at home.

The human body thrives with motion. The more movement, the better.
This week’s Wellness Wednesday episode we will discuss Working Out to BUILD, not burn. Let's explore why exercise should be viewed beyond just burning calories or achieving a certain physique.

References:

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 tossing aside the old-school notions of "skinny" and "thin" and diving headfirst into a revolutionary approach to fitness. So buckle up, because we're about to flip the script and redefine what it means to truly thrive in your own skin.

But first, let me hit you with some eye-opening stats that'll have you rethinking your entire approach to health and wellness:

Did you know that only 23% of adults in the United States meet the recommended guidelines for both aerobic and muscle-strengthening activities? That's right – less than a quarter of us are prioritizing strength training, despite its myriad benefits for our bodies and minds.

Here's another shocker: Research shows that chronic dieting and restrictive eating behaviors can actually lead to weight gain over time, rather than the desired weight loss. Thats right, those that diet all the time and practice restricting their food actually fail about 9 out of ever 10 times. It's time to ditch the crash diets and embrace a more nourishing, sustainable approach to fueling our bodies for success.

And get this – sitting has been dubbed the new smoking. But it’s not necessarily just the position of sitting. Sitting in a chair in and of itself is not that bad… it’s the fact we stay in the same position to what would be an unimaginable amount of time to our great grandparents. With sedentary behavior linked to a host of health issues, including increased risk of chronic diseases like heart disease and diabetes. It's time to break free from our desk chairs and get moving, friends!

So, are you ready to trade skinny for STRONG, and thin for NOURISHED? Are you ready to build a body that's not just about looking good, but feeling unstoppable? Then strap in, because we're about to unleash the power of strength, nourishment, and unbridled badassery!

References:

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/