148: How to Force Yourself to Exercise When You Don't Want To with Dr. Steven Gabriel

If you want to be the youngest and healthiest version of yourself possible, then you need a reliable strategy for working out consistently. Even when you don't want to.    Today's guest, ER doctor and anti-aging expert, Dr. Steven Gabriel almost never wants to work out. But being as young and healthy as possible is important for him. And so, he's developed a few ways to trick himself into working out that he shares with you in this show.    There's a specific reason Dr. Gabriel wants to be as young and healthy as possible:   He's spent years working in the ER and has seen first hand how important your lifestyle is for your longevity. He's seen 80-year-olds who had the energy and vigor of a 50 or 60 year old. But he's also seen the reverse: A 60-year-old who feels and acts like he's 80 or 90.    Here's what else Dr. Gabriel and I discuss in today's episode:    How men can have more fulfilling and connecting conversations by being courageously vulnerable Why it doesn't take as long as you think to learn something new  And he shares a few of his Jedi mindset tricks for forcing himself to work out when he doesn't want to (which is almost every time)    Other highlights from the show include:    Parents: Listen to this ER doctor's wisdom about safety (8:07)  How health consequences compound like bad interest as you age and how to at least not accelerate aging (10:59)  Why making healthy lifestyle changes, as cliche as it can sound, is the secret to living a vibrant life well into your 80s and 90s (14:34) The "Lucky" mindset shift that seems silly, but is surprisingly effective for creating good luck (16:07)  How moving into a more positive "emotional home" keeps you light and happy even when dark and tragic external events happen (20:43)  The "2,000 degree stone" secret for forcing yourself to workout that works exceptionally well when you don't want to exercise (25:50)  The weird way giving yourself 10 minutes to decide if you want to quit gets rid of all the mental gunk that stops you from achieving your goals (48:44)    Listen now!   Resources mentioned on this episode:    1. If you'd like to learn more about Dr. Gabriel's "Make Aging Optional" approach, visit his website: https://drsg.co/   2. Or, you can follow him on Instagram @drstevengabriel    Other important links:    Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7 

From a young age, you've learned how to don various masks for different people. The problem with this is these masks aren't the real you.    But somewhere along the way, whether due to societal pressures, parenting, religious upbringing, or any other variable, you learn that it's safer to be someone else instead of you.    This strategy can work for a while. It's how both Dr. Zac from Movember and I have gotten through life. But it always fails in the long-run because stacking up achievements (personal, professional, or fitness) can't give you the unbridled joy you're desperately seeking.    The good news is that there's a solution. But the bad news is that it's difficult and takes a long time.    The solution?    Learning how to stop overthinking and underfeeling. This is particularly hard for men because we've been conditioned to think instead of feel.    But learning to feel is perhaps the single most important skill you can hone.    In this episode, Dr. Zac and I share the messy story of how we're both trying to feel more and think less - and we invite you to join us.    We also discuss:   How to take off the masks you're wearing that undermine your growth  The overthinking and underfeeling crisis that's affecting men  How the term "toxic masculinity" is unhelpful and harmful to men    Other highlights from the show include:    How men who do both theater or music and sports in high school don a mask that hinders their personal growth later in life (2:19)  The insidious way fear discusses itself as freedom of choice (and why this wrecks your relationship, including the one with yourself) (7:20)  The disorienting "generational trauma" trap that nearly every guy falls into (and how to realize these feelings were never even yours) (15:58)  Why men are so much better at thinking about their emotions rather than feeling about them - including Dr. Zac and myself (22:15)  The "feeling is the solution" skill that can help you stop overthinking and underfeeling (22:59)  How unleashing the grief monster gives you catharsis without drowning in your sadness (40:53)  Why "toxic masculinity" has morphed into a meaningless catch-all term for bad behavior (and how this undermines men across society)  (47:25)    Listen now!   Guest bio:   Dr. Zac Seidler is a clinical psychologist, researcher and leading men's mental health expert. He currently holds dual roles as Global Director of Men's Health Research at Movember and Associate Professor with Orygen at the University of Melbourne. Zac has dedicated his academic and professional career towards further understanding men's mental health and masculinity. His ultimate goal is to help reduce the staggering rates of male suicide and domestic violence worldwide. Through his research, Zac has advocated for a change in the way we think about treating men's distress. As part of his research, he has uniquely focused on creating mental health services that account for masculinity. This has evolved into a fully funded project, Men in Mind, the world's first training program for mental health clinicians, to help them better understand and respond to men's distress and suicidality.   Resources mentioned in this episode:    1. Download Movember's Report, The Real Face of Men's Health here: https://us.movember.com/the-real-face-of-mens-health    2. Follow Dr Zac Seider:   Website: https://www.zacseidler.com/  Instagram: https://www.instagram.com/zacseidler/    3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7   

The difference between success and failure with any fitness plan usually comes down to how consistent you are. But today's guest, David, had nearly all the odds stacked against him when it came to his consistency...    He admitted he's a chronic starter and stopper: In fact, it took him years to build up his consistency muscles and finish his first Man Flow Yoga Program.   He's a cook at a nursing home, and his shift begins at 4:30 am - adding another obstacle blocking his consistency.    And, because he's forced to wear non-stick shoes, his feet have overpronated and led to immense back pain.    But you know what?   Despite all of this, David never gave up. He learned to stop beating himself up (even when he wasn't as consistent as he wanted to be). And best of all, just this year, he's finally figured out how to be consistent.    Since then, he's managed his back pain, dropped 10 lbs, and changed his body composition.    Here's what David and I discuss in today's show:    How attending an in-person event created a snowball effect of consistency  Why standing all day for work is almost as bad as sitting all day  The unique challenges that come from having a wildly different sleep schedule than most of the world    And more, including these highlights:    How David's overpronated feet caused him immense back pain (and how he's made the pain manageable) (2:39)  Why kids in the family is a literal cheat code for consistently working out (even if you've struggled to be consistent for years like David has) (12:16)  How to trick your brain into working out even when you're exhausted and unmotivated (14:51)  David's favorite stress relief pose that he does whenever stress rears its ugly head (17:10)  The weird "dancing while standing" secret for eliminating back pain caused by standing all day (18:11)  How a tiny change like swapping processed sugar for natural sugar can help you take back control of your cravings (22:36)    Listen now!   Resources mentioned in this episode:    1. Man Flow Yoga Events: David attending the January 2025 event in Austin laid the groundwork for his consistency. We're bringing Man Flow Yoga to Denver, CO on February, 28. Get your ticket here: https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28    2. Strength Foundations Challenge: Follow in David's footsteps by joining the 6-week Strength Foundations Challenge here: https://manflowyoga.com/sfc    3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7   

You have been sold a lie, and if you believe it, you'll end up in a grave much sooner than you otherwise would've. It's not your fault you fell for this lie. I have too. In fact, almost every man has fallen for it.    The lie?   That in order to be a "real man," you have to tough everything out on your own. This lie has lethal consequences: it makes you feel unworthy of your own health, it forces you to avoid intimacy with other men, and it makes vulnerability impossible.    The result?    You fall into the deep abyss of loneliness… and don't know how to get out.    That's one of the reasons why men commit more than 75% of the suicides in America. And it's why I invited Dr. Zac Seidler, Global Director of Men's Health Research at Movember, onto today's show.    One of the problems with men's health is that disconnection and loneliness are discussed in a vague way. Well, Movember's recent report, "The Real Face of Men's Health" finally puts actual data to this vague description.   And the data trends are alarming: Isolation is the single biggest threat to your physical health. It will put you in a grave sooner.    The good news is, Dr. Zac shares a bunch of ways to stop living your life around this lie all men have been sold.    Here's what Dr. Zac and I discuss in today's show:    What's getting in the way of men having more meaningful connections - other than being physically healthy?  The insidious, borderline lethal effects of silence (and why a fear of rejection and vulnerability cause it)  How to change how you think about yourself to be happier, stronger, more vulnerable, and a better version of yourself    Other highlights from the show include:    Why the life expectancy gap between American men and women is actually going backwards for men (and how to prevent dying sooner than previous generations) (3:02)  The 2 biggest reasons behind the alarming suicide rates among men of all ages (worst part? it has only a small connection to complex mental health history) (6:04)  The potentially lethal consequences of "toughing it out" by delaying a doctor's appointment and putting your family or career before yourself (11:04)  Why your fear of boredom and silence will put you in your grave faster (and how pooping without your phone is the first step towards being comfortable with boredom and silence) (19:50)  The Harvard Longitudinal Survey, the longest running study on human health and happiness, has discovered one metric that's more important for living a long life than how much you exercise, your nutrition habits, and even whether or not you smoke (24:55)  The 5 areas of holistic health (and why most men only do a couple and completely neglect the others) (27:05)  How the silencing of your emotional needs leads you down a road of poor physical health (32:38)  The "WMQ" secret for not only sustaining male friendships but thriving and connecting with other men on a deeper level and actually living longer (52:23)    Listen now!   Guest bio:   Dr. Zac Seidler is a clinical psychologist, researcher and leading men's mental health expert. He currently holds dual roles as Global Director of Men's Health Research at Movember and Associate Professor with Orygen at the University of Melbourne. Zac has dedicated his academic and professional career towards further understanding men's mental health and masculinity. His ultimate goal is to help reduce the staggering rates of male suicide and domestic violence worldwide. Through his research, Zac has advocated for a change in the way we think about treating men's distress. As part of his research, he has uniquely focused on creating mental health services that account for masculinity. This has evolved into a fully funded project, Men in Mind, the world's first training program for mental health clinicians, to help them better understand and respond to men's distress and suicidality.   Resources mentioned in this episode:    1. Download Movember's Report, The Real Face of Men's Health here: https://us.movember.com/the-real-face-of-mens-health    2. Follow Dr Zac Seider:   Website: https://www.zacseidler.com/  Instagram: https://www.instagram.com/zacseidler/    3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7   

It's easy to overcomplicate your fitness journey, then get overwhelmed and give up. That's why taking baby steps and building momentum helps.    But there's another way it helps too…   It helps you unlock the compound effect of fitness, where you grow fitter with each day. That's what today's guest, Oscar, did after seeing a picture of himself that betrayed his weight.    First, he started eating healthier by focusing on portion control. Next, he started walking, then running, then competing in 5k races. Then, he continued to build on his momentum and started strength training, high intensity interval training, and finally yoga.    Oscar's results?   When I ran into Oscar at an Austin event I hosted, he showed me he has only 17% body fat and built almost 100 pounds of lean muscle mass!   Best part?   Oscar got started on his fitness journey late in life and still accomplished these feats!   Here's what Oscar and I discuss in this episode:    Why a desire to enjoy your life helps you commit to your fitness journey The importance of having support structures around your fitness journey (especially in the beginning)  How to keep building momentum and improving your health as time ticks on    And more, including these highlights:   Here's irrefutable proof that you don't need to be a lifelong athlete to build 100 pounds of lean muscle mass or drop to 17% body fat (1:29)  How to unlock the compound effect of fitness by only taking baby steps on your fitness journey (3:18)  Why having your spouse invested in fitness is a cheat code for accountability (and how to use the "ease of life" argument to get your partner on board) (6:42)  How to learn to listen to your body before suffering a gruesome injury that sets you back (12:45)  Why external validation can cause injuries (13:45)  How complementing a strength training routine with evening yoga improves your recovery, boosts your mind-muscle connection, and increases your gains (25:47)  Why pushing yourself too hard with running devastates your knees (and why Man Flow Yoga is the best solution) (30:22)  The "motion is lotion" secret for continuing to exercise even when you're nagged by aches and pains (31:16)    Listen now!   Resources mentioned in this episode:    Start your 7-day free trial to Man Flow Yoga here: https://shrtlnk.co/kP8M7   

Your mindset can either be your biggest supporter or your biggest detractor of your fitness journey. But sometimes simple mindset shifts don't work because there's a deeper, subconscious belief that wrecks your consistency before you even start.    Like, for example, imagine you were always picked last in gym class growing up. This creates a subconscious belief that you're in danger, emotionally, when you exercise.    It doesn't matter how much willpower or motivation you have. It's impossible to become more consistent without addressing this deeper, emotional belief.    That's why I'm excited to invite Dr. Anthony Balduzzi, founder of Fit Father Project and Fit Mother Project, back onto the podcast. Dr. A's coached over 60,000 families through the emotional traps that keep them inconsistent.    In addition to sharing a few strategies to address the heavier, subconscious stuff, we also share some of our favorite practical tips to make being consistent easier.     Dr. A and I also reveal:   How to address the deeper emotional stuff that's holding you back  Tactical tips for becoming more consistent that you can use for your workout today  Hidden traps you fall into that make you inconsistent    Other highlights from the show include:    3 insidious ways your subconscious beliefs sabotage your fitness regimen (4:48)  How having too much flexibility in your workout regimen backfires and makes it easier to skip exercise (8:43)  A few ways to design your visual environment to make it easier to exercise consistently (it might sound weird or too simplistic, but it works) (13:30)  The "Press Play" habit building secret that stops your inner voice from undermining your next workout (15:51)  Why your subconscious mind might not like exercise (and how to address these underlying consistency saboteurs) (17:40)  The scientific explanation behind why late-night exercise can actually worsen your health (19:49)  How to neurologically condition your life to become easier as you age instead of harder (24:35)  This mindset shift can make every workout you do a healing experience (30:46)  How to use shame-based motivation to start a new fitness habit (and why you must switch motivation sources once your started) (37:39)  Why doom scrolling on social media during work will make your workout later in the day harder (and sometimes, impossible) (42:33)    Listen now!   Guest bio:   Dr. Anthony Balduzzi is a health and weight loss expert and the founder of Fit Father Project and Fit Mother Project - leading health & weight loss programs for busy men and women over 40. Dr. Balduzzi holds dual degrees in Nutrition & Neuroscience from the University of Pennsylvania, a Doctorate in Naturopathic Medicine, and is a former national champion bodybuilder. Dr. Balduzzi is most proud of the fact that he's helped over 60,000 families in over 100 countries lose weight and get healthy through his Fit Father and Fit Mother Programs.   Resources mentioned in this episode:    1. Fit Father, Fit Mother LIVE! - This episode was recorded before the 2025 event… but there's a 2026 version coming if you're interested! More info (including super early-bird tickets) here: https://www.fitfatherproject.com/live-event-2026/    2. Follow Fit Father Project on social media:    Website: https://www.fitfatherproject.com/  YouTube: https://www.youtube.com/c/fitfatherproject  Facebook: https://www.facebook.com/fitfatherproject/  Instagram: https://www.instagram.com/fitfatherproject  X: https://twitter.com/fitfatherproj  LinkedIn: https://www.linkedin.com/company/fit-father-project  TikTok: https://www.tiktok.com/@fitfatherprojectofficial    3. Man Flow Yoga - Start your 7-day free trial here: https://shrtlnk.co/kP8M7   

The vast majority of men with back pain, hip pain, and joint pain sit far too much on a daily basis. While sitting all day terrorizes your joints, there's another potential cause of stiffness:   Repetitive and constant movement.    Today's guest and Man Flow Yoga Member, John, works the night shift at H-E-B. His job requires him to move constantly (he gets 18,000 steps a day when he's working). And the constant, repetitive movements have unleashed pain, tightness, and stiffness on his back, hips, and joints.    John's big problem (which he didn't realize until after he joined Man Flow Yoga and dialed in his consistency) was that he never engaged his core prior to Man Flow Yoga.    But now?   Not only is nearly all his bodily pain gone completely, but he even helps his coworkers eliminate their pain - something he credits to my instructions when doing a Man Flow Yoga workout.    John's story proves that moving too much (but in the wrong ways) can also be as bad on your body as not moving at all.    Here's what else he shares in this episode:    How John motivates himself to workout even though he's a father of five who works the night shift  Why trying other types of yoga (that aren't Man Flow Yoga) can cause you to injure yourself  How community can improve your consistency more than perhaps anything else Other highlights from the show include:    How moving constantly for work is almost as bad for your back as sitting all day (1:20)  Why does Man Flow Yoga consistently outperform other styles of yoga for bodily pains? John explains at (12:07)  The absolute best Man Flow Yoga program for moving your body in all the ways you should move your body but don't (17:54)  Simple ways to incorporate your core into daily movements (and how this staves off back pain) (19:19)  How being consistent with Man Flow Yoga helps you eliminate pain for your family, friends, and coworkers (34:47)    Listen now!   Resources mentioned in this episode:    To quote John, "the best piece of advice I have for men who want to be healthier is to join Man Flow Yoga."    Start your 7-day free trial here: https://shrtlnk.co/kP8M7   

Figuring out which alternative therapies to fit into your already busy day, if any at all, can be overwhelming and confusing. Especially when marketing claims overexaggerate the benefits of alternative therapies and biohacking tools.    That's why I invited human performance specialist, Brian Mackenzie, back onto the show to help make sense of two strategies that are exploding in popularity:    Cold immersion & heat therapy.    While both benefit the human body, you only have a limited amount of time each day.    So, which one should you pick, if any at all?   In today's episode, Brian gives you the beginner's guide to cold immersion and heat therapy, answers which therapy is superior for your body, and  reminds you that fundamental things like sleep and movement are always more important than weird biohacks.    Brian also shares:    How both cold immersion & heat therapy benefit the body (and which one is superior if you're crunched on time)  Why it's easy to "dip your toes" into cold immersion & heat therapy without buying any external stuff  Why you should never use ice to heal an injury    Other highlights from the show include:    Why a human performance specialist doesn't recommend cold plunging to most people who already work out (2:34)  How ice actually inhibits the natural healing process, not accelerates it (this means that the RICE method to healing an injury is outdated too) (4:28)  How to start practicing cold immersion without buying a giant cold plunging tub or traveling anywhere other than your shower (14:22)  Why sleep quality is the anabolic steroid of non-anabolic steroid use (and how cold immersion helps with sleep more than any other benefit) (17:20)  What's more beneficial to the human body: Cold immersion or heat therapy? A human performance specialist answers here (31:53)  The weird way heat therapy mimics altitude training inside your body (33:27)  The best time to hop in a sauna to get the maximum performance benefits for your body (37:09)  Why movement is the most effective medicine for the healing process (and here's what that means in the context of rolling your ankle) (47:47)  Why the Marc Pro Electrical Muscle Stimulator plays a crucial role in recovering from a hip surgery (49:28)    Listen now!   Resources mentioned in this episode:    Your breath is the best indicator of how well you handle stress. By handling your stress better, everything becomes easier and conquerable. If you want to improve your breathing, go to Brian's website here: https://shiftadapt.com    Sign up for Man Flow Yoga below:    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

BMP-Ep140: Getting To Yes (Member Interview with Scott)  Years ago, today's guest Scott was overweight, crushed by so much pain that he had to "drink" painkillers doing construction work, and was never invited by his friends for fitness-related activities like backpacking.    But then, he had a few scary blood panel tests in a row… and completely changed his life.    First, he dialed in his nutrition and lost about 60 pounds. Then, he started using an Elliptical and doing Man Flow Yoga. And that quickly snowballed into weight lifting, running ultra races, doing obstacle course races, and rock climbing.   Today, Scott gets to say "yes" to almost any fitness-related activity he wants to do. He's currently trying to qualify for the Chicago Marathon, and he eventually wants to race a 100 miler.    And he's chock-full of wisdom whether you're just starting your fitness journey or you're looking for your next big challenge.    Here's what Scott shares in today's show:   How to conquer your fear of failure that can wreck your fitness goals before you even start Why it's so hard to make your mind see the current you instead of the past you  How to let go of feeling selfish when you make time for fitness    Other highlights from the show include:    The bulletproof "A for B" weight loss plan that creates better nutrition habits without starving yourself (and helped Scott lose 1-2 lbs per week over 6 months) (3:40)  How working in construction destroyed Scott's joints and shredded his knees… and how Man Flow Yoga helped him tie his shoes without a gameplan (7:30)  The weird psychological reason why spending money on your fitness automatically makes you more committed (11:24)  How a consistent yoga practice snowballed into weight training, running ultra races, obstacle course races, and rock climbing for Scott (even though he wasn't "into fitness" before he started yoga) (13:42)  Why Scott recommends every yoga beginner to record their early yoga workouts (especially if you struggle with motivation) (19:18)  How yoga helped Scott significantly reduce the amount of painkillers he took while working (24:52)  Why being an a calorie deficit can increase your injury risk (27:44)  The "failure is positive" mindset shift for celebrating your failures and growing from them (42:30)    Listen now!   Sign up for Man Flow Yoga below:    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7   

All humans have a psychological glitch that's detrimental to your health. It speeds up aging, makes the number on your scale tick up, and causes you to overlook the fundamental health truths that result in 90% of your health.    The glitch?    The complexity bias, which means that humans prefer the complex to the simple.    When it comes to your health, this explains you're naturally attracted to the latest biohacking technique instead of the "boring" fundamentals. Your brain is wired that way.    That's why I invited Dr. Steven Gabriel onto today's show. He spent 20 years working as an ER doctor and did his fellowship in anti-aging and regenerative medicine. Not only has he seen what disobeying the fundamental health truths does to your body and health, but he also talks in a way that makes simple and even obvious concepts actually "stick" in your psyche.     Or, in other words, he bypasses the complexity bias that makes health harder to achieve.     Dr. Gabriel and I cover a ton of bases in this episode including exercise, sleep, and nutrition. And he reveals the simplest ways to make aging optional by focusing on the few fundamental health truths.    Dr. Steven also shares:   How to improve your health today and tomorrow by acting more like a child  Why approaching your body like it's a car makes it easier to live healthier  Dr. Gabriel's almost-too-simple strategies for anti-aging (don't let the "complexity bias glitch" make you overlook and ignore the simplicity)    Other highlights from the show include:    An ER doctor explains how disease spreads its tentacles in your body decades before it manifests as symptoms (even for serious ones like heart attacks and dementia) (2:56)  The 6 "Elements of Life" that, once optimized, help you feel like you're 20 years old again (4:25)  How the natural isolation that happens as you grow older makes you age faster (6:22)  Have you been confused by the phrase "cellular optimization?" A doctor breaks down what this REALLY means at (9:36)  9 specific causes of aging for the human body and what you can do to slow it down (11:48)  The #1 healthiest thing you can do according to a physician with 20 years experience in an ER and who did his fellowship in anti-aging and regenerative medicine (23:48)  Why becoming breathless makes your body do everything better (28:14)  The scientific reason why the type of exercise you do does NOT matter (32:53)  The weird way eating every few hours stresses the body out (and why taking a break from eating, a la intermittent fasting, improves health in ways you might not realize) (37:09)  How to eat fewer lab-designed foods that hijack your taste buds and satiety signals by doing nothing other than listening to Dr. Garbiel speak at (41:02)  Why things grown in the ground like berries and veggies are the best foods to repair the body (they decrease oxidation, inflammation, the formation of cancers, and even help unclog arteries) (42:43)  The 4 Staples of Health according to an anti-aging doctor (48:51)    Listen now!   Resources mentioned on this episode:    1. If you'd like to learn more about Dr. Gabriel's "Make Aging Optional" approach, visit his website: https://drsg.co/   2. Or, you can follow him on Instagram @drstevengabriel    Other important links:    Want to improve your sexual wellness, get stronger erections, and last longer in bed? Then join the FREE 7-Day Sexual Wellness Challenge here: https://shrtlnk.co/uA27H    Tired of doing a form of yoga that causes more injuries than it helps prevent? The cold, hard truth is men need yoga specifically designed for them. Well, here's some good news: You can start your 7-day free trial to Man Flow Yoga by visiting https://shrtlnk.co/kP8M7