Livin' The Dream

This meditation is an energy cleanse — something you can return to whenever life feels heavy, your emotions feel cluttered, or your nervous system is overstimulated. This practice is here to help you release, reset, and come home to your own inner light.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:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this Fuel-Up Friday episode we're diving into 10 incredible, evidence-backed foods that can help you lose body fat, keep your energy up, and fuel your health. And I'm not just listing them off. We're going deep. I'm going to tell you why they work, how to eat them, and what to expect when you start making them part of your regular rotation.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:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

We're diving into a question I get all the time as a coach, trainer, and someone who's worked with thousands of people in pain:"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:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

 Can you actually speed up your metabolism?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 (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today we're tackling one of the most common and sneaky traps in fitness: overtraining. It's a buzzword you've probably heard, but do you actually know what it is, why it happens, and how to fix it?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(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today's episode is one of the most powerful mindset shifts you can make — and it's this:

Today, we're not here to talk about crushing a workout or diving into some health study… Today, we're here to slow down. To reconnect. To reset.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(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Let me ask you something:

Every once in a while, I like to go back into the archives and bring forward an episode that I know can still change lives — because the truth is, the fundamentals don't change. And today's episode is one of those.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(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're hitting a topic that is way more common than most people realize: the sneaky everyday habits that silently sabotage fat loss goals.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 (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today, we're tackling a topic that most humans will face at some point in their life: Training with Pain.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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/Citations & Research Links1. Pain ≠ Damage / Pain ScienceLorimer 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 PainAmerican College of Physicians Guidelines: https://www.acpjournals.org/doi/10.7326/M16-23674. Isometric Exercise for Pain ManagementRio et al., British Journal of Sports Medicine (2015) https://bjsm.bmj.com/content/49/19/12775. Sedentary Behavior and Musculoskeletal Painhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234351/

This one's gonna stretch your brain a bit, and I think you're gonna love it. Today, we're diving into something that doesn't get enough attention in the world of self-development: how lifelong learning unlocks one of the most underrated superpowers we all have — intuition.Resources:Sources referenced:Gary Klein – Recognition-Primed Decision Model (RPD) Book: Sources of Power: How People Make Decisions Summary: https://en.wikipedia.org/wiki/Recognition-primed_decisionSubconscious processing capacity: 11 million bits per secondNørretranders, Tor. The User Illusion: Cutting Consciousness Down to Size50 bits per second (conscious awareness)Kahneman, Daniel. Thinking, Fast and Slow (System 1 vs. System 2 Thinking)Science of Intuition in Experts (Firefighters, Chess Masters, Surgeons)Ericsson, K. Anders et al. The Role of Deliberate Practice in the Acquisition of Expert Performancehttps://journals.sagepub.com/doi/10.1111/j.1467-9280.1993.tb00533.xNeuroscience Behind Pattern Recognition and ExpertiseGobet, 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(First month Free, then 20% off subscription)Discount Code: coachdamiensdLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

This is your masterclass on hypertrophy training — and how to use it to level up your body, your mind, and your future.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(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

This is it. The final chapter of Make Change That Lasts, and it's the most important one.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(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

This is a guided meditation for anyone who's ever doubted themselves...…for anyone who's ever looked at the mountain ahead and thought, "Who am I to do this?"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(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today, we're diving into one of the most misunderstood, wrongly demonized, and yet most important pieces of your nutrition strategy: PROTEIN.We're going deep into:Why so many people still believe protein is dangerous — especially for your kidneysWhere these outdated beliefs came fromThe role of protein in muscle gain, fat loss, aging, and long-term healthWhy the RDA is setting you up for failureWhat YOU can do today to get the benefits of a high-protein lifestyleResources:1. High-Protein Diets and Kidney Function in Healthy Adults:Study: A Systematic Review of Renal Health in Healthy Individuals Consuming High Protein DietsFindings: 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 TrialFindings: 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-AnalysisFindings: 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 AgingFindings: 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 IndividualsSystematic Review: High Protein Diets & Renal FunctionConclusion: No negative effects on kidney function in healthy adults.

In today's Throwback Thursday, we're reaching into the vault to revisit one of the most downloaded, most talked about, most mind-blowing episodes we've ever dropped… and if you're new here, trust me — be prepared, you might have some of your core beliefs challenged.

In this episode, we're tackling a BIG topic that I know so many of you care about: how to actually get lean — and more importantly, how to stay lean.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 (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

If your neck is stiff, your shoulders are tight, or reaching overhead feels more like a challenge than it should — then today's episode is exactly what you need.We are going to talk about Shoulder Health, Postural Hygiene, and Upper Body Mobility Matter More Than You ThinkLet's get into it.Resources:SHOULDER CLINIC PDF (Follow along videos, and 5 minute daily routine)https://coachdamienevans.gumroad.com/l/shouldermobilityBrain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're diving into a topic that's at the core of living a fulfilled and resilient life: the art and science of doing hard things.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 HubermanThe Comfort Crisis by Michael Easter Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're diving into Chapter 8 of Make Change That Last, by Dr. Rangan Chatterjee "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:

We all have moments from our past that have shaped us—some good, some painful. But when we let those experiences define us, when we hold on to resentment, regret, or shame, we chain ourselves to something that no longer serves us. And the reality is, holding onto the past can literally make us sick.This isn't about blame. It's about awareness. It's about realizing that our emotional health is deeply connected to our physical health—and if we want to thrive, we have to let go of what's holding us back.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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Let me ask you something—have you ever felt like you're making progress in life, only to suddenly hit a setback and think, What the hell? I thought I was on the right path! Why is this happening to me?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(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today, we're diving into Chapter 5 of Make Change That Last, by Dr. Rangan Chatterjee 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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Let me ask you something—how much of your day is actually uncomfortable?Not inconvenient. Not slightly annoying. Truly, physically or mentally uncomfortable.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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're tackling something that holds so many people back from living authentically—the need to be liked.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 inThen 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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

If you've ever put someone on a pedestal, compared yourself to a “perfect” role model, or felt like you'll never measure up—this episode is for you.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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're kicking off our recap of the book Make Change That Lasts by Dr. Rangan Chatterjee—one of the best guides out there for making real, lasting change in your life. I loved this book so much that I went through it twice and now I'm going to help imprint and solidify what I have learned from reading it, by summarizing my take-aways with you. Jay Shetty called this book, Dr. Chatterjee's most insightful, inspiring and transformative book yet. Which is saying a lot because I really enjoyed all of the books I've read of his so far, and I have learned a ton from them. This book is packed with powerful lessons, and Chapter 1 lays the foundation with a message we all need to hear: Stop outsourcing your well-being. Start listening to your own body.If you've ever felt overwhelmed by conflicting advice… stuck in habits that don't serve you… or unsure how to truly tune into what your body needs, this episode is for 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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

When you connect deeply to your "why," it creates a sense of purpose that fuels your actions. It becomes your internal compass, guiding you toward your goals even when the road feels tough. A strong "why" can turn obstacles into opportunities, setbacks into lessons, and routines into rituals that support your dream life.This meditation is designed to help you strengthen your motivation.Resources:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're tackling a topic that's been a source of confusion, fear, and misinformation for decades: cholesterol. I know many of you have heard your doctor say, “Your cholesterol is too high” or “Avoid eggs and fatty foods,” and suddenly, you're terrified of every bite of breakfast. But here's the deal—cholesterol is way more nuanced than “good vs. bad” or “eat this, avoid that.”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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

This episodes might be from the past, but the lessons still hit hard today. Whether it's a mindset shift, a fitness tip, or a nutrition hack, this throwback is here to remind you just how far you've come—and how much further you can go.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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

As we head into a new year, many of us are thinking about health goals—whether it's eating better, exercising more, or simply feeling more energized. Today, we're diving into the power of small, consistent changes, inspired by James Clear's groundbreaking book Atomic Habits. These principles have transformed lives by showing how tiny adjustments can compound into massive results.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 HabitsBrain.fm App (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

 In this episode, we're diving into the critical connection between exercise and metabolic health. Exercise isn't just about looking good or feeling strong—it's one of the most powerful tools you have to optimize your health, extend your lifespan, and protect against chronic disease.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: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

The topic of this episode? The phrase I hear all too often: “I don't have time.” Whether it's for fitness, eating better, nurturing relationships, pursuing hobbies, or just having fun, this is one of the biggest challenges I see people facing.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: coachdamiensdLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today we will be exploring the importance of disconnecting, to connect with what matters.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:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're cracking open one of the most controversial topics in nutrition: eggs. Few foods have been as persecuted—and later vindicated—as the humble egg. Is it a villain raising your cholesterol and harming your heart, or is it a nutritional powerhouse?We've all heard the extremes: "Eggs will kill you!" and "Eat as many as you want!" But what does science actually say? If you're confused about eggs, you're not alone. By the end of this episode, you'll know the truth, the myths, and how to make eggs work for you—or not—in your diet.Few foods have been as misunderstood as the humble egg. Are they villains, heroes, or something in between? The truth is more nuanced than the headlines would have you believe. Eggs have been accused of raising cholesterol, celebrated as brain food, and everything in between. But what does the science really say? And how can you make eggs—or not—work for your health goals? So, let's peel back the layers, crack some misconceptions, and get to the yolk of the matter!References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today, we're doing something special—it's Throwback Thursday! On this episode, we're diving back into the archives to revisit one of my favorite past episodes that's just as relevant today as when it first aired.This episode tackles a common misconception that can derail even the most dedicated fitness enthusiasts: Why soreness and sweating are NOT indicators of a good workout.If you've ever left the gym measuring your success by how drenched you were or how sore you felt the next day, this episode is here to shift your mindset. We'll explore what really makes a workout effective, how to train with purpose, and how to align your efforts with your goals—whether it's fat loss, muscle building, or improving your quality of life.Even though this is a throwback, the insights, science, and actionable takeaways are timeless. So sit back, soak it all in, and let's redefine what it means to crush a workout.Alright, Dream Team, let's get into it!

This episode is all about something that impacts every single one of us—our internal clocks.Let me paint a picture for you. It's early November, daylight saving time just ended, and suddenly the sun is setting earlier, your energy feels off, and sleep feels harder to come by. Sound familiar?Or maybe you've been traveling, crossing multiple time zones, and jet lag hits you like a ton of bricks. You're tired when you should be awake and wired when you should be asleep. What gives?Today, we're talking about how to reset your circadian clock, adapt to daylight saving changes, and even conquer jet lag like a pro. By the end of this episode, you'll have actionable strategies to master your internal clock, improve your sleep, and feel more energized than ever before.References:Brain.fm App (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

This episode might just blow your mind—and your excuses—right out of the water.Let me ask you this: What if I told you there's something you can do every single day to accelerate fat loss, prevent major chronic diseases, and boost your mental and physical health? And no, I'm not talking about hitting the gym or popping some miracle supplement.This simple yet powerful habit is walking. That's right—walking. Today, we'll dive deep into why walking is so much more than just getting from point A to point B. By the end of this episode, you'll know how to unlock the full potential of this underrated habit and stack it with other benefits for your mind, body, and spirit.References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're diving into a mindset shift that could change the way you approach every decision, every challenge, and every step toward your goals.'Nothing is a Sacrifice with a Big Enough Why.' Let me tell you right now—if you've ever felt like making healthy choices or sticking to your routines is too hard, this episode is for you. I'm here to help you see that what you think are sacrifices are actually investments. By the end of today's episode, you'll have actionable strategies to flip the script and find your big WHY.References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

It's no secret that stress and anxiety is a natural part of life.We all experience it to varying degrees and at various times.and remembering that even though stress and anxiety are often used interchangeably they aren't exactly one in the sameStress is your body's response to a specific external pressure or challenge, like a deadline or an argument. It's usually tied to a clear cause and can motivate action.Anxiety is an ongoing feeling of fear or worry that may not have a clear cause. It often lingers even when there's no immediate threat and can feel overwhelming or out of proportion.In short: stress is a reaction to something external, while anxiety is an internal feeling that persists even without a clear triggerReferences:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today, we're diving into a topic that I know confuses a lot of people: Are you eating wrong for your goals? More specifically, let's tackle the age-old question—what's the difference between eating for performance versus eating for aesthetics?Let's talk about how your nutrition and training style change when you're focusing on performance vs. aesthetics.References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're diving into a topic that I know so many of you have been asking about—how to lose fat and keep it off. You've probably set a goal at some point to lose a few pounds, maybe at the start of this year, or perhaps it's something you've struggled with for a long time. But here's the thing: if you follow fitness content at all, you've probably heard that most diets fail in the long run. And that's not just a random claim—it's backed by some pretty staggering research.References:Brain.fm App (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, we're talking about something that can drastically improve your odds of success—hiring a personal trainer. Whether your goal is to lose body fat, build muscle, improve your health, or just feel better overall, hiring a great trainer might be the best investment you could make in yourself.In this episode, we're covering five key reasons why most people should seriously consider hiring a personal trainer. And trust me, if you're listening to this and have ever felt frustrated by your progress or hit a plateau, this episode is for you!References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

At this very second, you are on a narrow ledge between life and death. You probably don't feel it, but there's an incredible amount of activity going on inside you—and this activity can never stop.Picture yourself as a Slinky falling down an escalator moving upwards. The falling part represents the self-replicating processes of your cells. The escalator represents the laws of physics driving you forward. To be alive is to be in motion but never arriving anywhere. If you reach the top of the escalator, there's no more falling possible, and you are dead forever.Somewhat unsettlingly, the universe wants you to reach the top. How do you avoid that? And more importantly, why are you alive? Why do we fight this uphill battle every second of our lives?References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Welcome. In this self-care Saturday episode, we'll be taking some time to focus on stress management through a 10-minute guided meditation.Whether you've had a stressful week or just want to take a moment to unwind, this meditation is here to help you relax, reconnect with your body, and let go of some of that tension that you may be experiencing. .If you're ready, let's begin.References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today, we're jumping into one of the hottest debates in nutrition: Is meat really bad for you? There's a lot of noise out there—some of it emotional, some of it scientific. Whether you're a devoted carnivore or considering reducing your meat intake, I want you to leave today's episode with the facts, some surprising perspectives, and actionable insights you can use to fuel your fitness and wellness journey.I'm not here to tell you what to believe—I'm here to lay it all out and let you make the best choice for you. And yes, I'll address the counterarguments because this isn't just about my opinion—it's about the science, ethics, and health outcomes. So let's dive in!References:The Sacred Cow: Authors, Diana Rogers and Robb WolfDr. Layne Norton: Game Changers Debunked!https://youtu.be/R6Ju_HdWB0Y?si=QTVmPGuHY64dizLTBrain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Today, we are talking about how to change your life, one tiny step at a time, and why change is hard. Whether you're looking to improve your fitness, get healthier, or make small but meaningful changes to your everyday life, today's episode is going to show you how small actions can lead to big results.If you're like most people, there's a gap between the person you are today and the person you want to be. You might have big goals like working out regularly, eating healthier, or starting that project you've been putting off. But it often feels like to achieve those goals, you need to become a different person—someone with more discipline, consistency, and willpower.But here's the thing: change is hard, and that's not your fault. Today, we're going to break down why that is and, more importantly, how you can make change easier.References:“How to make exercise a habit.”https://open.spotify.com/episode/2UP3GchXJwpqa5K5X8rndq?si=RkKOlBUNRzKEOTdiRVC4tQ“Habits to lose body fat, and keep it off.”https://open.spotify.com/episode/6cda0EfgXijhrqE1KpiIn2?si=8jzrpMRnSJ-YhIplGcE77Q“Build or break habits using science-based tools.”https://open.spotify.com/episode/7pKfTyMPn6aaqtDex42vue?si=cjp3lV_dSmm4Mci6RlQm5QBrain.fm App (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

This topic is one that might challenge how you think about exercise, especially when it comes to fat loss. I like to call it “The Workout Paradox.” It's going to flip the script on what most of us have been taught about exercise and weight loss.We're going to dive into why working out might not be the fat-burning magic bullet you've been led to believe and explore how exercise plays a much bigger role in your health journey than just burning calories. Today's episode will help you rethink how exercise fits into your long-term health, fitness, and wellness goals, and why the quality of your life matters just as much—if not more—than the numbers on the scale.References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode, I'm going to share with you something that has had a massive impact on my own life and productivity—lessons I've learned over the last four years. These practices aren't just about getting more done, they're about doing it with purpose, staying aligned with your wellness goals, and living a balanced life. Whether you're striving for better health, fitness, or a more mindful lifestyle, these productivity strategies can help you get there.So let's get into it—4 years of learning boiled down into powerful productivity practices.References:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.We dive into this final chapter, which addresses one of the most crucial aspects of Good Energy: Fearlessness.Humans are hardwired to experience fear, anxiety, sadness, and judgment—emotions that have historically served as survival mechanisms. These feelings were essential when threats were immediate and tangible, like natural disasters, wild animals, or enemy invasions. But in today's world, the nature of threats has drastically changed. With the rise of technology, we're now exposed to the fears and traumas of millions, if not billions, of people across the globe, all at once, through the screens we hold in our hands.References:Good Energy: by Dr. Casey Means and Calley Meanshttps://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/