The Better Man Podcast

Despite being consistent with his fitness for most of his adult life, Dan has an Achilles heel you might be able to relate to too:
 
Ice cream (and other carb-heavy foods). 
 
After being tagged in a picture on Facebook, Dan had to learn the timeless lesson the hard way: You can't out exercise a bad diet. 
 
Instead of beating himself up for it, he saw it as a challenge, made a few tweaks to his diet (like intermittent fasting and being more mindful of carbs), and lost 37 pounds in a year. 
 
But then another obstacle happened: 
 
He went to his doctor for a routine checkup and learned his A1C was 11.6 and he was a type 2 diabetic!


And now he's determined to be one of the few people who actually get off Metformin. 
 
Here's what Dan and I discuss in today's episode: 
 
Why exercising without addressing your diet isn't enough 

How he made his body, particularly his hips, feel young again (he thought he'd have to give up biking and golfing for good)

The simple tweaks he made to his diet and the timing of his meals that led to him dropping 37 pounds  

 
Listen now. 
 
The highlights include: 
 
Why low impact exercise like Man Flow Yoga is a superior option if the number on your scale is too high (6:03) 

How to make your muscles, joints, and tendons feel 20 years younger (7:40) 

Dan learned the hard way that you can't out-exercise a bad diet… but here's the simple tweak he made that led to him dropping 37 pounds last year (12:36)

How the "Carb Monster" slowly crept up on Dan and ratched up his A1C to 11.6 (and how he got it back down to 6.2) (13:08) 

The easiest way to stop feeling hungry that gets overlooked because it's too simple (16:34) 

Can't play golf because of your hip pain? The good news is it doesn't have to permanent when you do this… (18:18) 

 
Resources mentioned in this episode: 
 
1. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 
 
2. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Sometimes, your health crashes and the reason is so murky, figuring out what caused it sends you down a deep rabbit hole. 
 
That's what today's guest, Caroline Alan, experienced herself. 
 
Despite never drinking or smoking and living a living a relatively healthy lifestyle, Caroline's spent too much time in a very intense, high-tech career that wrecked her health: 
 
She was burned out, had flatlined adrenals, had an autoimmune condition, had bad inflammation in her gut and mouth (which led to bone loss in her teeth and periodontal disease, causing her to need to get her teeth cleaned five times a year), and had never been able to sleep through the night (she used to wake up three to four times every single night for most of her life). 
 
And then perimenopause happened, making every symptom worse and adding new ones like intense exhaustion, all sorts of anxiety and panic attacks, chronic fatigue - and the list goes on. If there's a chronic symptom, Caroline had it. 
 
But then she changed one key thing that forever changed the course of her health:
 
She remineralized her body. And went through an almost unbelievable transformation - all because of minerals. 
 
Turns out, minerals are THE source of fuel for your cells. They are as foundational to better health and energy as sleep is. And it's estimated that 40 to 50% of the adult population doesn't get nearly enough minerals. 
 
Here's what Caroline and I discuss on today's show:
 
Why there's such a big mineral deficiency problem in the modern world 

How to get ALL of your mineral needs, in the exact ratios your cells need them, from only two molecules 

Why thinking of your body like a forest (instead of a mechanical car) is a paradigm shift that enables you to grow healthier with age 

 
And, so much more, including these highlights: 
 
How seemingly innocent things like the Recommended Daily Allowance (RDA) mislead you and condition you to approach your health in the wrong way (2:51) 

The only two sources of fuel for your cells (and here's the kicker: your body only makes one of the two sources) (3:37) 

The "Cellular Campfire" secret that explains how the human system gets energized. (Most people don't know this and it's like buying a car without knowing how to fill it with gas) (3:57) 

Why using a full-spectrum, highly bioavailable mineral replenishment tool is like taking the pill in Limitless. (Every neuron in your brain has up to 2 million mitochondria in it… and minerals fuel your mitochondria) (5:41) 

How starving mitochondria in your cells tricks you into believing that your stress is coming from the outside when it's really coming from inside of you. (This is so common, scientists have nicknamed it the "hidden hunger.") (7:12) 

The rarely-talked about root cause of craving sweet and salty snacks (8:05) 

Why you're NOT lacking discipline because you can't get off the couch to exercise, the real reason is THIS (9:06) 

How remineralizing cleared Caroline's periodontal disease in about two months (before doing this she had to get her teeth cleaned five times a year) (13:20) 

The neglected "Low Cell Wall Permeability" problem that explains why water doesn't hydrate and food doesn't nourish your body like it should (and how to fix it) (21:23) 

Why taking a 65 million year old substance that originally formed after a meteor killed 75% of life on Earth in mere hours is the antidote to poor cellular health almost every modern person experiences today (22:38) 

The shocking reason why modern food contains zero humic or fulvic acid (both of these molecules not only have every mineral your cells need, but they're also in the perfect ratio) (28:08) 

2 scientific ways to test whether you have mineral depletion or not (37:01) 

Why you DON'T want to use magnesium for cramps (not only is fulvic a more effective, more scientific, and speedier option, but magnesium has a dark streak of causing osteopenia and osteoporosis in athletes) (40:57) 

How humic and fulvic allow your body to decide which minerals it needs, how it needs them, and where it needs them 24/7 instead of becoming an armchair scientist in your spare time just to figure out your supplement stack (44:11) 

 
Listen now. 
 
Resources mentioned in this episode: 
 
1. Pre-order The Mineral Reset: The Essential Guide to Replenishing Your Body ​and Restoring Your Health. Pre-order Caroline's new book, releasing in April 2026, and unlock a free bonus when you pre-order through this link: https://MineralResetBook.com.
 
2. Remineralize your body with Beam Minerals and score an exclusive discount: If, after listening to this episode you're ready to mineralize your body, head over to Beam Minerals. Using our link to unlock your automatic  discount: https://BeamMinerals.com/MFY 
 
3. Follow Caroline on social media: 
 
Instagram: @carolinealan.offical
YouTube: @carolinealan.official
TikTok: @carolinealan.offical
Facebook: Caroline Alan, The Mineral Geek
 
4. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 
 
5. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Today's guest, Lee, has struggled with social anxiety and panic attacks for his entire life. But he's not letting that stop him. 
 
In fact, when he attended the Man Flow Yoga Wellness Weekend in DC last September, he had a full-blown panic attack at the beginning of the event. But Lee not only powered through it, but he courageously shared what he was going through with the other men at the Wellness Weekend too. 
 
Perhaps this next part bears no connection, but it's possible: 
 
Despite being a Man Flow Yoga Member for years, Lee was never able to crack the code to consistency… until after he left the DC event that started with a panic attack. 
 
He's done yoga almost every day since - and has actually gotten to the point where he looks forward to working out. 
 
Here's what Lee and I discuss on today's show: 
 
Lee and I share our origin stories for our panic attacks 

He reveals a few of the most (and least) helpful ways he's addressed his social anxiety 

And you'll discover exactly what Lee did after the DC event to become the most consistent he's ever been

 
Listen now. 
 
The highlights include: 
 
A few ways Lee overcame his debilitating social anxiety and made it more manageable (9:30) 

Why attending an in-person event made something "click" in Lee's head to the point where he's done yoga almost every day since (even though he struggled hard with being consistent before coming) (13:02) 

How to borrow inspiration and motivation from others (16:20) 

The "consistency begets consistency" secret that nobody wants to hear, but it's the most effective way to develop a good fitness routine (18:40) 

The weird way taking shirtless pictures of yourself can make you actually look forward to working out (20:20)

A simple way to tweak your diet without feeling like you're depriving yourself of food (or even changing it that much) that can help you drop up to 8 pounds in two months (25:15) 

 
Resources mentioned in this episode: 
 
1. Get the "Bible" of mobility books, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Dr. Kelly Starrett on Amazon here: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837 
 
More ways to connect with Kelly: 
 
2. Visit Dr. Kelly Starrett's website here: https://readystate.com/ 
 
3. Find him on social media below:
 
X: https://x.com/thereadystate 
Facebook: https://www.facebook.com/thereadystate/ 
Instagram: https://www.instagram.com/thereadystate/ 
YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA 
 
4. Buy my book, Yoga for Athletes, which features a great foreword from Dr. Kelly Starrett on Amazon here: https://www.amazon.com/gp/product/0744034892 
 
5. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 
 
6. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

Today's episode features a legend in the mobility space, one of the "founding fathers' of mobility training himself, Dr. Kelly Starrett. 
 
Besides being a renowned mobility expert, Kelly's also the founder of The Ready State. 
 
In this episode, Dr. Starrett shares practical strategies for adapting workouts, prioritizing mobility, nutrition, sleep, and recovery, and building a resilient, adventure-ready body. 
 
We also cover the evolution of fitness, the pitfalls of outdated routines, and the importance of foundational habits over trendy hacks, offering actionable advice for lifelong health and functional movement.
 
If you want to keep your mobility as you age (so you can do all of your favorite activities and hobbies), listen now. 
 
The highlights include: 
 
How to adapt your workouts as your body changes: Learn specific modifications for joint health, muscle maintenance, and injury prevention tailored to each decade of life (3:15) 

Step-by-step mobility, warm-up, and recovery routines proven to reduce injury risk if you're over 35 (6:30) 

The essential "NSM" trio: Here's exactly how much sleep, what types of foods, and which daily movements are most effective for boosting long-term health (10:00) 

The weird reason we're not getting healthier even as fitness knowledge peaks (and how to create a wellness blueprint that actually makes you healthier in your real life) (16:54) 

The "8's Plus Weights" method for totally simplifying your fitness without sacrificing your results (and, in most cases, actually improving your results) (21:18) 

Why you need to eat more protein, not less protein, as you get older (23:55) 

Simple ways that don't take any more "time" from your regular life to walk at least 8,000 steps per day (this is the "magic number" of steps per day because it drops your all-cause mortality risk by 51%) (25:49) 

How to set more specific and meaningful fitness goals that actually translate into daily function and resilience (26:20) 

How to break through fitness plateaus and bounce back from injuries or motivation slumps (33:10) 

Why recovery looks different after 40 (and how to maximize your gains even with an aging body) (37:25) 

 
Resources mentioned in this episode: 
 
1. Get the "Bible" of mobility books, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Dr. Kelly Starrett on Amazon here: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837 
 
More ways to connect with Kelly: 
 
2. Visit Dr. Kelly Starrett's website here: https://readystate.com/ 
 
3. Find him on social media below:
 
X: https://x.com/thereadystate 
Facebook: https://www.facebook.com/thereadystate/ 
Instagram: https://www.instagram.com/thereadystate/ 
YouTube: https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA 
 
4. Buy my book, Yoga for Athletes, which features a great foreword from Dr. Kelly Starrett on Amazon here: https://www.amazon.com/gp/product/0744034892 
 
5. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 
 
6. Man Flow Yoga: Haven't signed up yet? Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7

My wife recently told me that 2025 was the "Year of the Snake," which signifies a time for shedding. 
 
I don't know if there could be a more accurate explanation of 2025 to me. 
 
It was a bizarre year where I stepped away from some of the behind the scenes stuff that happens at Man Flow Yoga more than ever before. This created new ways for stress to "heat seek" me out.
 
And these new avenues of stress, fear, and uncertainty led me to try different approaches to life, business, and most importantly, my mental and emotional wellbeing. 
 
Long story short, I'm not moving into 2026 with a massive 12-step action plan. Maybe you aren't either. 
 
And that's okay. 
 
In fact, it might even be what's required. 
 
This is a vulnerable solo episode - and I hope you find it helpful if your 2025 was also weighed down (or wildly different) because of the "Year of the Snake." 
 
Here are the highlights from this episode: 
 
Why you might be more ready for 2026 than you think (I went through this exact same experience too) (0:40) 

How to better balance being proud of your progress with the shame that comes from your lack of progress (3:32) 

What 2025 being the "Year of the Snake" means for your personal growth and development (4:00) 

The weird way doing "more" is a sneaky warning signal from your nervous system designed to create a false sense of control (without generating better results) (4:33) 

The story behind why I've been plagued with existential anxiety the last few months (6:04) 

How having a conversation with your fears quietly and snugly tucks them into the bed in the back of your mind (instead of in the driver seat of your behavior) (10:05) 

Why faith is a better and more reliable ally for your emotional wellbeing than certainty is (11:10) 

 
Listen now!
 
Resources mentioned in this episode: 
 
1. Follow David's YouTube Channel https://www.youtube.com/@DavidMausJr: If you have any questions about cold plunging, using a sauna, or DIYing your own biohacking tools, David's super approachable and ready to answer your questions. 
 
2. Man Flow Yoga Events: On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me and get feedback in real-time, get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28 
 
3. Man Flow Yoga: - Start your 7-day free trial and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7