Livin' The Dream Damien

Today, we are going to talk about how to set and achieve your goals. These topics have been discussed in several Huberman Lab episodes including The Science of Setting & Achieving Goals and Goals Toolkit: How to Set & Achieve Your Goals. And today I want to share with you what I’ve learned from them.

Goal Setting: 6 Steps to Make the Process Easier and Make You More Productive


To begin, you’ll need to pick a goal. That might seem obvious. But many people fail to achieve their goals. Why? They don’t spend time defining their specific goal(s). To do so, follow steps #1-6:
References:


Huberman Lab Podcast and Neural Network Newsletter:

The science of setting and achieving goals.
https://www.hubermanlab.com/episode/the-science-of-setting-and-achieving-goals?utm_source=convertkit&utm_medium=email&utm_campaign=Toolkit%20for%20Setting%20&%20Achieving%20Goals%20-%2013545710


Goals Toolkit: How to set and achieve your goals.
https://click.convertkit-mail4.com/4zuonwqo28beh584xxviqu3d0ql77/z2hghnh303g3xvcz/aHR0cHM6Ly93d3cuaHViZXJtYW5sYWIuY29tL2VwaXNvZGUvZ29hbHMtdG9vbGtpdC1ob3ctdG8tc2V0LWFjaGlldmUteW91ci1nb2Fscw==






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Today, I'm bringing you the 10 Nutrition Commandments! Okay maybe not commandments or rules but definitely in my opinion, 10 nutrition essentials to follow. 
These are the 10 "rules", written in stone (okay maybe not that serious but maybe it is!), these essentials shouldn't be ignored ⏤ Unless you DON'T want to get results, I guess...
But that's not you, is it? Hell no.
I know you want to see better results with your physique, health, or performance in the gym (if not all the above), because you probably wouldn’t have decided to listen to this episode if you didn't! PERIOD.
So... let's get into it... The 10 Nutrition Essentials

References:



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Have you ever stopped to think about all the little things in life that you're grateful for? From that first sip of coffee in the morning to the warmth of the sun on your skin, it's often the small moments that bring us the most joy. In their book "The Gap and the Gain," Dan Sullivan and Dr. Benjamin Hardy explore the concept of mental subtraction – imagining a life without the things we take for granted.
What if tomorrow, you woke up with only the things you expressed gratitude for today? It's a powerful thought experiment that shifts our perspective from focusing on what we lack to appreciating what we have. By acknowledging the abundance in our lives – no matter how small – we cultivate a sense of contentment and fulfillment that can't be found in material possessions.
But gratitude isn't just about appreciating the present; it's also about recognizing how far we've come. Too often, we get caught up in the gap between where we are and where we want to be, leading to feelings of dissatisfaction and unhappiness. Instead, Sullivan and Hardy suggest looking back at your journey and acknowledging the progress you've made.
References:

The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy
https://www.audible.com/pd/B09HN7K7W8?source_code=ASSORAP0511160006&share_location=library_overflow
Brain.fm App 
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When I look at the vast majority of butt workout plans online I can clearly see why so many people find it so difficult to build their butts. Most of these programs utilize incredibly ineffective exercises, use the wrong rep range and don’t utilize full ranges of motion. You see it all the time on social media… build a butt with banded walks, fire hydrants, table top kickbacks and all these other accessory moves that make you feel the burn and feel like you’re working. But burn doesn’t always equate to muscle gain… just like soreness and sweating aren’t always a direct indicator of an effective workout. Even the rare programs that do have decent exercises don’t address the problem of poor glute muscle activation which makes all butt exercises not effective at all. Put bluntly, most of those online programs SUCK and they won’t build a butt on anyone. They use models who have big butts to promote the program, even though those models almost assuredly did not do the program they are promoting to get the butt they have. No wonder why people are frustrated.
In this episode I am going to teach you a sure-fire way to build your butt. Let's Grow.
References:



Brain.fm App
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Links:
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Procrastination isn't just a habit; it's a complex interplay of psychological factors and neurological processes. Our brains are wired to seek immediate gratification and avoid discomfort, leading us to put off tasks that require effort. However, research in neuroscience and psychology has shed light on the mechanisms behind procrastination and its consequences.
Studies have shown that procrastination is associated with decreased well-being, increased stress levels, and reduced productivity. When we procrastinate, we experience a temporary relief from anxiety, but this relief is short-lived and often followed by guilt and regret. Moreover, procrastination reinforces negative behavior patterns, making it harder to break the cycle in the future.
On the other hand, taking immediate action has numerous benefits for our mental health and overall well-being. When we complete tasks promptly, we experience a sense of accomplishment and satisfaction, which boosts our self-confidence and motivation. Additionally, taking action strengthens the neural pathways associated with discipline and self-control, making it easier to tackle future challenges.

References:


Brain.fm App
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Caldera Lab Skin Care
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Links:
IG:
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@damienrayevans
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In the ever-evolving landscape of scientific understanding, what we once believed to be the gold standard for longevity may not tell the full story. As our knowledge expands, so too does our model of how to live a long and healthy life. In this episode of "Livin' the Dream Podcast," we explore the transition from the traditional longevity model to the updated approach, examining how shifts in perspective have reshaped our understanding of optimal health practices. Join us as we delve into the old versus new paradigms of longevity, navigating the complexities of nutrition, exercise, and lifestyle choices in pursuit of a thriving and fulfilling life.


Traditional Longevity Model:
- Calorie and protein restriction, based largely on mechanistic speculations derived from animal data.
- Aerobic fitness focus, with resistance training as a secondary concern/afterthought 
- Demonization of “unhealthy” foods.
- Idolization or glorification of “superfoods”

Listen to this episode to see the UPDATED longevity model.

References:




Brain.fm App
(First month Free, then 20% off subscription)
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Caldera Lab Skin Care
www.calderalab.com
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Links:
IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast
 
YouTube:
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