Livin' The Dream

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. Chat...

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 m...

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...

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 b...

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,...

 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 he...

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....

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: coachdamiensd Caldera Lab Skin Care www...

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 actuall...

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 lef...

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. Y...

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 rig...

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 thi...

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 same Stress 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...

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 Fre...

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...

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 cons...

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...

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. Referen...

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 wellnes...

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 pe...

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...

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 l...

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...

In this episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means. In this chapter, we’re diving into how modern life has disconnected us from the natural rhythms and environments that our bodies were designed to thrive in, leading to what’s been coined as "Bad Energy." We’re talking about the impact of excessive sitting...