How Dave Lost Two Small Grandchildren Worth of Weight In 14 Months (Member Interview: Dave W.)

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 

While there's overwhelming evidence between the connection of penis health and cardiovascular health, as we've gotten more data we've learned that penis health is one of the most important health biomarkers. Period.    Nobody has more data than Dr. Elliot Justin, founder of MyFirmTech, which is like an Oura ring (but for down there). His team has analyzed 84,000 erections and have stumbled on some interesting conclusions.    Based on their data, they've realized the importance of nocturnal erections, they've figured out to discover the root cause of ED, and they've uncovered why most doctors' "one size fits all" solutions for problems down there are terribly misinformed.    But perhaps the most impactful thing Dr. Elliot and MyFirmTech is doing is turning a once subjective area of science into objective data. Armed with this objective data, you can regain control over your sexual health or as Dr. Elliot puts it, your "erectile fitness."    And you know what?   The data you get from a FirmTech ring also helps you make smarter decisions in every aspect of your health.    And, of course, it creates more pleasure for yourself and your partner too (which is far more important to your overall quality of life and health than you might think… as you'll see when you listen to this episode).    Here's what Dr. Elliot shares in this episode:    How your penis health affects your overall health  The connection between erection strength and cardiovascular health  How a FirmTech unlocks objective data for your penile health metrics    Other highlights include:    Why men need to have 3 or 4 nocturnal erections each night (and why having none gives you a 50% chance of heart attack within two years) (2:22)  The strange way using a FirmTech can show you how diabetes,  blood pressure, bad habits, smoking, drinking, and more affect your bedroom performance (and how long you last) (4:02)  The ONLY way to make data-based decisions to improve your sexual health (4:26)  The "Nocturnal Erection Test" that can help you figure out the root cause of your ED (6:36) Dr. Elliot Justin and his team have analyzed data behind 84,000 erections… here are their biggest takeaways (9:40)  Why are more cases of ED being reported but we're not seeing a softening of their erections? (10:42)  How to get harder, last longer, have more confidence, and create more pleasure (for yourself and your partner) with this ring (11:39)  Why planning for pleasure in your 40s and 50s can improve your sex life, your marriage, and even help prevent divorce (and how to do it) (14:47)  How an orgasm a day cuts your cortisol levels (the stress hormone) by 25 and 50 percent (19:18)  How to cut your risk of cardiovascular death (and divorce) in half by having sex twice a week (19:45)  Why is a FirmTech device better at gauging REM sleep than an Oura ring? (22:46)  How antidepressants and antihypertensive medications sabotage your penis health metrics (24:51)    Listen now!   Resources mentioned in this episode:    1. MyFirmTech - Put A Ring On It: If you want to order a FirmTech ring and use it to improve pleasure, sexual health, erectile fitness, and your overall health… you can save 15% on your order with code "manflowyoga" at checkout or use this link: https://myfirmtech.com/manflowyoga    2. Man Flow Yoga Sexual Wellness Challenge: 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    

Some men are blessed with superior genetics. And other men are at the mercy of their less-than-stellar genetic code.    Today's guest, Man Flow Yoga Member Bob, falls into the latter group with cardiovascular health. His entire family has had some cardiac event that altered the course of their life.    Bob's cardiac event struck when he was 49. While he was out for a run, he started feeling alarming warning signs that made him rush to the ER. Turns out, he had a heart attack.    But you know what?   It's been a quarter of a century since his heart attack - and despite being dealt an unlucky genetic hand, Bob has not let it stop him. In fact, he's used it to up his fitness game… and he's in stellar shape in his mid-70s.    Whether you were also dealt an unlucky genetic hand, you feel the winds of Father Time starting to catch up, or you just need a dose of inspiration from a 74-year-old who's less stiff and achy today than he was five years ago, this episode has you covered.    Here's what Bob shares on this episode:   Bob's secret to consistency that's helped him stay consistent for decades  How to outsmart your unique genetic traps with diet and exercise  Why switching from running to yoga significantly improved Bob's body composition    And more, including these highlights:    How genetics and stress caused Bob to have a heart attack at only 49 years old - despite consistently jogging for 20 years (and how he upped his fitness game in the 26 years since suffering his heart attack) (2:38) A few of the symptoms Bob experienced during his heart attack that may help you recognize the warning signs if it happens to you (3:18)    How to satisfy your sweet tooth in only 100 calories (11:41)  Why your body composition can radically change even if you're in your 70s and even if your weight stays relatively stable (17:02)  The obvious, yet overlooked best way to prevent sarcopenia from setting in as you grow older (20:34)  How Bob balances yoga, strength training, and regular walks into his weekly fitness regimen (22:34)  The "extra 10 to 20 percent" secret of having an engaged community attached to your workout routines (27:01)    Listen now!   Resources mentioned in this episode:    1. Man Flow Yoga Events: Bob shared that he was able to keep up with all of the guys at our 2025 in-person event in DC. On February 28, I'm hosting a Saturday Workshop in Denver, CO. If you want to do yoga with me, get feedback in real-time, and encourage yourself like Bob did, 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 and see how yoga can eliminate aches and pains better than other types of exercise here: https://shrtlnk.co/kP8M7   

Despite being the internet's premier expert on cold plunging, saunas, and other biohacking tools… Today's episode with David Maus Jr. took a turn down a far more vulnerable road.    Why?   Because before David was a health and wellness content creator, he had a very different career. He worked in the family car business for 20 years. He was the VP and face of the brand.    But he decided to quit his job a couple of years ago because he felt like something was missing. He was great at selling cars and made great money, but he lacked fulfillment. He didn't want to just tolerate life, he wanted to be passionate about it.    And since more growth is unlocked from vulnerable conversations, that's the route we went down.    Here's what David and I discuss on this episode:    How David came to the tough decision to quit his job (and how it strained the relationship with his dad)  Why David's faith kept him grounded and confident during turbulent times  How to create a life that brings you ultimate joy    And more, including these highlights:    Why jumping into an ice cold river can completely eliminate your crushing brain fog, fatigue, and even burnout (5:56)  How to build your own DIY cold plunge in 10 minutes without shelling out $13,000 for one (12:22)  What led Dave to making a decision to leave his family's car business after 20 years experience to start a YouTube channel (25:00)  Why faith can make it easier to make a life-changing decision when you don't know whether it's the right move or not (30:41)  How sharing who you are (instead of what you do) online can almost magically connect you to others who are more like you (42:06)  Why you can gain a lot from hearing others' religious beliefs (even when you disagree) (51:19)    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   

Most men have to gradually give up their favorite physical activities as they age. Especially when your hobbies are physically demanding - like skiing, hiking, and backpacking. Today's guest, John, faced this soul-sucking reality a few years ago after getting both of his knees replaced. He had been active his whole life before suffering from orthopedic problems that required surgery.    But you know what?    After his surgeries, which happened when he was 72 years old, John realized that he didn't have to be a victim to his body's stiffness and pain. That's what inspired him to come to the Wellness Weekend in January 2025 (about 18 months after his second knee replacement surgery).    During the Wellness Weekend, he improved his technique in yoga poses. Then, after the Wellness Weekend, he became more consistent with yoga than he had been in the previous 6 years. The result?    He hiked a mountain that ascended and descended 800 feet. He realized that not only could he ski again, but his balance improved so much that he actually became a better skier. And he recently drove 500 miles (or about 10 hours) in a single trip without getting stiff afterwards.    And he's 74 years old!   John's chockfull of wisdom for being consistent, building your body back up after major surgeries, and keeping your favorite physical activities well into your 70s.    Here's what John and I discuss in today's show:    Why starting small acclimates your body to working out and makes it easier to stay consistent and grow  A few simple things John does to stay consistent with his fitness in retirement  How you can eliminate your aches, pains, and stiffness in your 70s (and beyond)    And more, including these highlights:    How John bounced back from his health problems that derailed his favorite physical activities for 7 years… and what you can do to enjoy your favorite physical activities in your 70s (2:22)  Why attending an in-person Man Flow Yoga event helped John conquer his orthopedic problems (3:21)  What John did after having both knees replaced in 2023 to eliminate his post-surgery stiffness (13:03)  The simple "Exercise Log" secret that can help you stay consistent for decades (13:49)  Why a dedicated yoga room in your house removes your excuses for avoiding your next yoga session (15:18)  Does your body get stiff as a board after 10+ hour driving trips? Here's the most effective way to bulletproof your body from stiffness (20:38)  The biggest threat to your fitness goals that most men completely ignore (30:13)   Listen now!   Resources mentioned in this episode:    1. Man Flow Yoga Events: John attended the MFY Wellness Weekend in January 2025, about 18 months after his second knee replacement surgery. He credits this event for being the reason he's been able to keep his favorite physical activities well into his 70s. On February 28, I'm hosting a Saturday Workshop in Denver, CO that can help you accomplish the same feats John did. Get your ticket here:  https://shop.manflowyoga.com/collections/in-person-events/products/mfy-workshop-denver-february-2026-02-28    2. Man Flow Yoga - John's been a Member since 2019. Now it's your turn… Start your 7-day free trial here: https://shrtlnk.co/kP8M7   

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