The Better Man Podcast

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   

David Maus Jr., the internet's premier expert on cold plunging, saunas, and other biohacking tools, makes his return in this episode.    David and I explore the science behind extreme temperature therapy, dive into the mental clarity, recovery, and longevity benefits of cold plunges, saunas, and contrast therapy, and the best ways to fit these practices into your busy life.    We go much deeper than cold plunges and saunas though. We also cover related biohacking topics like red light therapy, acupressure mats, and creatine (the most studied supplement on the planet with lots of benefits that transcend fitness).    If you feel like something's "off," you're ready to take your next step on your fitness journey, or you want to do everything in your power to live as long and strong a life as possible, then listen to this episode.    Here's what David and I discuss in today's show:   Why contrast therapy is the holy grail for recovery and circulation  When to choose cold therapy and when to choose hot therapy based on the benefits you're looking to unlock  How creating an intentional recovery practice is the single most important thing you can do for your overall health and longevity    And more, including these highlights:    How to boost your mood, energy, and fast track your recovery by doing this simple, yet tough practice (1:15)  Why you must gradually adapt to colder temperature extremes (5:30)  Physiological advantages of hot therapy, particularly sauna use, for cardiovascular health and cellular repair (10:20)  Why contrast therapy is perhaps the single most effective way to recover as quickly as you did in your 20s or 30s (15:45)  The #1 mistake men make when experimenting with extreme temperature therapy (20:10)  Are other related biohacking practices like red light therapy, acupressure mats, and creatine supplementation worth it? David explains at… (24:00)  Why wearing synthetic clothing in a sauna can not only defeat the benefits, but can put your health at risk (38:05)  How to integrate new wellness therapies into your life (especially if you're busy) (41:30)    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 

About 14 months ago, Dave stepped onto his scale and was shocked:   For the first time in his life, the number on his scale started with a 3. He knew he had to do something different if he wanted to hold and play with his three young grandchildren.    Well, about 14 months later, he's down 100 pounds, or the equivalent of two small grandchildren worth of weight.    But his journey wasn't only filled with impressive milestones. He made his fair share of mistakes (including losing too much weight too quickly, overtraining, and cutting his calories too severely).    Here's what Dave and I discuss in today's show:   How a combination of weightlifting, walking, nutrition, and Man Flow Yoga led to serious weight loss The mistakes Dave made during his weight loss transformation so you don't have to make them yourself  How community support kept Dave motivated and accountable to his fitness goals     And more, including these highlights:    The wake-up call Dave experienced after seeing a number that started with a 3 on his scale that resulted in his losing 100 pounds (2:20)  How losing too much weight too quickly - like losing 60 lbs in 7 months - can delay your fitness goals, drain your energy, and sabotage your metabolism (3:44) Why taking weight loss medications without addressing your nutrition, fitness, or habits only results in short-term weight loss, frustrating plateaus, and putting the weight back on (5:42)  A telltale sign of overtraining that you must listen to or you'll injure yourself (9:07)  How having a tiny bit of accountability might be all you need stick with an exercise program long enough to slim down, build muscle, and eliminate pain (11:17)  Why having grandkids is a cheat code for creating a healthier lifestyle (14:18)  How to avoid developing an "old man's hunch" in your back (17:20)  This mindset shift helps you prioritize yourself so you can better serve those around you (31:46)    Listen now!   Resources mentioned in this episode:    1. Man Flow Yoga Events: Coming to the MFY Wellness Weekend in DC played an important role in Dave's transformation and confidence. If you'd like to attend an in-person event, the next one on the schedule is February 28 in Denver, CO. Learn more and get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28    2. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7