*FAST FORWARD TO 13:00 FOR GUIDED MEDITATION*

Today is about something that often gets overlooked in the fitness world:

Stillness.

Long holds.
Slow breathing.
Quiet time in the body.

Not because it feels nice — but because it changes tissue.

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

All week we’ve been talking about fascia.

How it connects everything.
How it adapts to stress.
How it responds to movement, hydration, sleep, and nervous system regulation.

But today we answer a big question I know a lot of you are thinking:

“Okay Coach D… what do I actually need to eat to support fascia?”

Because fascia isn’t just something you stretch.

It’s tissue.

Living tissue.

And tissue needs raw materials.

So today, we’re breaking down:

• what fascia is made of
• what nutrients support it
• what matters more than supplements
• and how to eat in a way that actually helps your connective tissue remodel

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Have you ever had one of those moments where you step on the scale after a holiday weekend… and you’re like—

“Bro… WHAT happened?”

And immediately your brain starts negotiating.

“I’ll start Monday.”
“I’ll do extra cardio.”
“I’m not eating carbs for a week.”
“I’m gonna punish myself in the gym.”

And the wild part is… most people think the problem was one meal.

But it’s almost never one meal.

It’s a pattern. It’s a combo. It’s a perfect storm that shows up during holidays, vacations, and special events—when your routine gets disrupted and your environment turns into a snack buffet.

And if you don’t know what that storm is… you’re going to keep repeating it every single year.

So in this episode, I’m going to break down what I call the Holy Trinity of Fat Gain—the 3 things that almost always show up together… and why avoiding that trio is the difference between enjoying your life and staying on track… versus falling into that “I lost everything” mindset.

And then I’m giving you a simple, no-stress game plan—so you can fill your social bucket, live your life, enjoy the food… and come out the other side without needing a “reset.”

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today is about something just as important:

The internal environment.

Because here’s the truth:

You can train perfectly…

…but if your internal environment is stressed, dehydrated, under-recovered, and sleep-deprived…

your fascia doesn’t remodel well.

Recovery isn’t passive.

Recovery is biological preparation.

So today we’re talking about how hydration, stress, sleep, and daily habits determine whether your connective tissue actually adapts — or slowly breaks down.

Resources:

Brain.fm App

(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today, we’re taking that mindset and turning it into movement.

Because awareness is powerful…

…but awareness without action doesn’t change tissue.

So today is about how fascia actually adapts — and what that means for how you train.

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today kicks off something new for the podcast.

This week, we’re doing our very first Weekly Topic, and the theme is fascia. Each episode this week we will be diving deep into learning all about this topic.

But before we talk fascia when it comes to movement, nutrition, recovery, or training…
we need to start with mindset!

Because fascia isn’t just a physical topic.

It’s a perspective shift.

It forces us to zoom out and ask a much bigger question:

How are you actually relating to your body?

Are you living on it?

Or are you living in it?

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today’s session is a little different than a typical meditation or breathwork practice.

This isn’t about zoning out.
It’s not about getting sleepy.
And it’s not about escaping stress.

Today, we’re training your nervous system.

Just like strength, balance, or coordination, calm is a skill.
And skills get better with reps.

Most people live in a nervous system that’s always “on.”
Always alert.
Always reacting.
Always bracing.

And the problem isn’t stress itself —
it’s that we rarely practice downshifting while staying present.

So today’s session is about grounding.

Grounding doesn’t shut you down.
It stabilizes you.
It teaches your body that it’s safe right here, without checking out.

All you need to do is follow along.
There’s nothing to fix.
Nothing to force.

Let’s get started.

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today we’re answering a question I get all the time:

“Can I count collagen toward my daily protein?”

Because if you’ve ever tried to hit something like 1 gram of protein per pound of desired body weight, you know this:

• It feels hard at first
• It’s unfamiliar
• And people look for shortcuts

So collagen comes up a lot.

It’s marketed as protein.
It’s easy to drink.
It feels “healthy.”

But here’s the honest answer:

Collagen is not a muscle-building protein.
But it is a useful tool—when used correctly.

Today we’re doing a full collagen masterclass:

• What collagen is (and isn’t)
• Whether it counts toward protein goals
• What it’s actually good for
• How to use it properly
• Common mistakes and misuse

And how to combine it with a smart protein strategy

Let’s break it down.

Resources:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/