The Better Man Podcast

There are certain athletic principles that can significantly increase your longevity and your quality of life. And no, you didn't have to grow up playing sports or thinking of yourself like an athlete to adopt these principles. 
 
In fact, adopting an athletic mindset is one of the most important things you can do if you're over 40 years old because it protects you from injuries, increases your strength (which is one of the best predictors of lifespan), and reframes your entire approach to fitness. 
 
That's why I invited Greg Herceg, The Volleyball Strength Coach, onto today's episode. Greg helps adult and recreational volleyball players extend their careers because he's cracked the code for extending physical longevity. 
 
He's an absolute wealth of knowledge when it comes to injury prevention, increasing your fitness longevity (and your overall longevity), and becoming more confident in functional movements especially as you get older. 
 
If you find yourself getting injured too often or you want to do everything in your power to build a body that's injury-proof, listen now. 
 
Here's what Greg and I discuss: 
 
What most middle-aged men are missing from their workouts 

Why isometric exercise (like yoga postures) is the most effective pain relief exercise you can do 

The simple injury prevention formula that keeps you active as you age

Why adopting an athletic mindset is perhaps even more important for non-athletes 

 
And more, including… 
 
How Greg chopped at least five years off his volleyball career by making innocent training mistakes in the gym that most guys make too (9:22) 

The "strength through length" secret for getting stronger without increasing your risk of injury (9:58) 

The 2 completely separate root causes of knee pain (and why both versions require a different recovery protocol) (12:53) 

How isometric holds have a direct pain elimination effect for tendon-specific issues (15:39) 

Why you should almost NEVER use ice on injuries (contrary to popular belief, ice prolongs recovery!) (17:30) 

The subtle way training the spine to move (instead of training the spine to be stable) goes a long way towards increasing your physical longevity (23:52) 

The single fastest way to exponentially increase your risk of injury (28:27) 

How low-intensity athletic movements can delay your death (and why these movements might be more important for non-athletes) (34:07) 

The scientific explanation behind why injuries become more common with age (it has to do with the natural loss of elastin that starts in your 20s… but it doesn't have to be permanent!) (36:38) 

How to prevent the aging process from deteriorating your body by simply playing like a kid (47:37)  




Guest Bio: 
 
Greg Herceg is The Volleyball Strength Coach. He coaches adult and recreational volleyball players to extend their careers by increasing their vertical, improving their performance, and eliminating their pain.
 
Resources mentioned in this episode: 
 
1. Find Greg on Instagram: @the.volleyball.strength.coach
 
2. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/ 
 
3. Man Flow Yoga: Haven't signed up yet? 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

What if you wake up one day and despite living up to society's definition of success, you feel empty inside?
 
That's what happened to today's guest Brian Dubow, host of Hit of Happiness and happiness coach. 
 
By all accounts, Brian reached a level of success that most people envy. But he slowly realized that his drive to work hard was a defense mechanism protecting himself from asking the harder questions - like why he wasn't happy. And why he didn't actually care about a job that made his peers envy him. 
 
So, his quarter-life crisis forced him to embark on a journey to rediscover his own happiness, quit his job, and launch Hit of Happiness - a podcast and coaching program that helps others build a life that matters. 
 
If you've been silently wondering why your life hasn't led to the happiness you imagined, this episode is your first step towards building a life that matters. To you. 
 
Here's what Brian and I discuss: 
 
How to undo your subconscious programming that's keeping you stuck in someone else's life 

Why thinking of happiness as an inside job is the fastest way to become happier in your day-to-day life  

The 3 phases of happiness (and why most men are stuck in the first two levels) 

 
And more, including… 
 
The insidious way people will push you to do what they want you to do (and how defining success for yourself prevents you from living another person's dreams) (6:01) 

How to tell if your desire to be busy is a sneaky way to avoid your emotions (this is the case for most men) (6:38) 

What to do when you reach society's definition of happiness but not your own (7:26) 

How inspiration from others means you have a version of them living inside you (9:11) 

The "happiness is an inside job" secret that can triple your happiness without anything changing in your external environment (10:39) 

A potent question (Brian asks himself this every two weeks) that reveals the path to the life you're meant to live (16:42)

Why do so many men feel like they're enough logically but not emotionally? (22:23) 

How to "listen" to what your feelings of being comfortably numb are trying to tell you so you don't live your life on autopilot and full of regrets (30:59) 

The counterintuitive way your internal world creates your external surroundings (not the other way around) (42:08) 

The "mood follows action" mindset shift that sounds simple, but can completely change the trajectory of your happiness (49:34) 

 
Guest Bio: 
 
Brian Dubow is the founder of Hit of Happiness and just another human trying to figure out life's purpose. Founded in March of 2020, his company came out of his desire to make a difference as a response to COVID-19. What started as a blog and coaching business has now grown into a podcast, a thriving community, a corporate consulting company, and a happiness revolution. 
 
Brian is a Certified Happiness Trainer and feels strongly that understanding the science behind happiness is a powerful tool to improve overall wellbeing. By building habits backed by the science of happiness, we can all grow into our happiest and healthiest selves. 
 
Resources mentioned in this episode: 
 
1. Hit of Happiness: If you're struggling with happiness or making your life count, Brian's happiness coaching and podcast can make you feel happier, more fulfilled, and more alive. Learn more here: https://hitofhappiness.com/ 
 
2. Follow Brian on Instagram: @hitofhappiness and feel free to reach out personally to Brian if you have any questions.  
 
3. Man Flow Yoga Events: We just announced new locations for 2026 in-person events. Find the full list of cities we're coming to here: https://manflowyoga.com/man-flow-yoga-events/ 
 
4. Man Flow Yoga: Haven't signed up yet? 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

Coming out is never easy. Despite the societal progress we've made culturally, there is a large swath of men who would, quite literally, rather be hit by a truck than come out. 
 
This pressure, if you feel it, only compounds with age. Especially if you're also married to a woman and have kids, like today's guest David was.
 
David didn't come out until his late 50s - after a successful career in the U.S. Air Force as Brigadier General, after being married to a beautiful woman, and after having kids.
 
The truth was, he had always wondered and had inklings about his true self. But he buried them and focused on his career and parenthood. 
 
But after his kids moved out, he couldn't wear the three-foot mask over his true self any longer. 
 
Coming out was one of the hardest things he's ever done. 
 
And it completely changed his personality. He went from being an introvert to an extrovert, and he uses his real personality to help other men who are coming out late. 
 
If you've been struggling with whether or not you're gay - or you just want to learn more about what gay men go through so you can be more compassionate and empathetic, listen now.
 
Here's what David and I discuss: 
 
Why it's never actually too "late" to come out (even though it might feel like it) 

Why "letting people in" instead of "coming out" can make it easier

How to better navigate coming out (especially if you're married and have kids) 

 
And more, including… 
 
Why the BEST way to improve your mental health is by moving your physical body (4:40) 

How to better handle coming out later in life (even if you've already married a woman and have had kids like David) (8:16) 

How cultural and subconscious homophobia can delay your coming out (14:30) 

Why letting your loved ones "in" (instead of "coming out") makes these tough conversations easier and less daunting (15:31) 

Dr. Joe Kort's (a sex therapist) "Beach Test" that can help confused men decide if they're gay or not (24:57) 

How finally accepting yourself as gay can alter your entire personality (David lived his life as an introvert until he came out) (26:16) 

The strange way your repressed fears get projected onto others (David first noticed this as the U.S. Air Force Brigadier General - where being gay could get him fired back then) (44:01)

 
Guest Bio: 
 
David Cotton is a certified life transition & personal development life coach, retired U.S. Air Force Brigadier General, and former corporate executive who now dedicates his life to helping others step into their truth and live with intention. After decades of living in alignment with expectations rather than identity, David came out as a gay man later in life — a transformational experience that fuels his passion for guiding others through life's biggest transitions.
 
David specializes in coaching men who are coming out later in life, as well as individuals of all backgrounds seeking clarity, courage, and authenticity in the face of personal change. His coaching practice is rooted in deep empathy, strategic reflection, and a belief that it's never too late to become the person you were always meant to be.
 
He is also the creator and host of Out Late With David, a podcast that amplifies powerful, heartfelt stories of people who have come out later in life — often after years of silence or living in the shadows. Through real conversations and unflinching honesty, David offers listeners hope, insight, and a sense of belonging.
 
Based in Palm Springs, California, David brings warmth, wisdom, and just the right touch of wit to his coaching, his podcast, and every life he touches.
 
Resources mentioned in this episode: 
 
1. David Cotton Coaching: Whether you're transitioning through a tough period in your life (like coming out) or you just want to get more out of your life, David's coaching might be able to help. Learn more here: LINK
 
2. Out Late with David Podcast: While coming out (especially "late") is never easy, hearing other men share their stories helps. That's what Out Late with David is about. Listen to it here:  
 
3. Find more of David's Coming Out Resources: If you want more resources for coming out, check out David's Linktree here: https://linktr.ee/davidacotton 
 
4. 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 
 
5. Man Flow Yoga: Haven't signed up yet? 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

If you're frustrated and overwhelmed by the sheer volume of weight loss information that exists on social media, then today's "Core 4" Weight Loss Starter Kit is the antidote. 
 
It's the simplest weight loss strategy that actually works. And it's something the world desperately needs because more than 90% of people who lose weight gain it all back within a few years! 
 
Not because they're lazy or broken or lack the necessary willpower. 
 
But because they don't have a simple and reliable plan like the "Core 4" strategy. 
 
Most weight loss strategies are too complex, too "in the weeds," and too focused on "stepping over dollars to pick up pennies." And there's too much conflicting weight loss advice that causes frustration, confusion, overwhelm, and weight gain. 
 
The "Core 4" principles give you the simplest recipe for losing weight in the next 30 to 60 days. It might not be easy, but it will be simple.
 
Today's guest, Certified Nutrition Coach Brooks Coleman, created the "Core 4" strategy in a direct attempt to make weight loss simpler and less confusing. 
 
Brooks and I break down his "Core 4" strategy so you can understand what to focus on rather than getting stuck and focusing on things that sound cool but don't move the needle on your scale. 
 
If you've struggled to lose weight (or keep weight off after losing it), hit play. 
 
Here's what Brooks and I discuss: 
 
The extremely simple (but not easy) "Core 4" weight loss strategy that will help you look and feel better in 30 to 60 days (3:42) 

Why muscle is the "compound interest" of exercise (21:19)

The dead-simple 2-part recipe for sustainable weight loss (12:38) 

Create your own "Core 4" Blueprint at (41:56) - I recommend taking notes here, so you actually implement the "Core 4" principles 

 
And more, including… 
 
The insidious and pervasive "stepping over dollars to pick up pennies" weight loss mistake that causes confusion, overwhelm, and weight gain (3:22) 

Why do so many men gain weight by eating healthy foods? A Certified Nutrition Coach explains at (5:16) 

Here's the "secret" behind why cutting carbs and fasting work so well for weight loss (7:07) 

Why exercising with the "fat burning mindset" is the wrong way to approach weight loss (and why a step counter in the BEST fat burning machine) (10:15) 

3 scientific reasons the step counter is the single most overlooked health tool available (11:29)  

The dead-simple two part recipe for weight loss (12:38)

How burning a lot of calories in the gym, particularly with cardio-based workouts, actually makes sustained weight loss more difficult (14:09) 

Why the calories burned from walking throughout the day "mean" more to your metabolism than the calories burned from a high intensity workout (15:17) 

Why your body prefers to lose muscle over fat (and why strength training is required if you want to look lean and strong after losing weight instead of looking skinny fat) (18:39) 

How muscle is the "compound interest" of exercise (21:19) 

The ONLY macronutrient you need to track (if you dial this one in, you can ignore the other two) (23:42) 

The counterintuitive way dialing in your diet allows you more leeway to enjoy sweet treats and salty snacks (38:12) 

 
Guest Bio: 
 
Brooks Coleman is a Certified Nutrition coach with 8 years in the industry. After spending 10 years trying to improve his health and body, falling prey to the binge and restrict, Yo-Yo diet fads all over the internet, he decided to take things into his own hands. He quit his job in corporate America to work in an exercise physiology lab and learn how to truly read and interpret research. There he gained experience in personal training, metabolic testing, and body composition analysis. Finding out what actually works, he found himself obsessing and losing balance with his routine...dedicating every waking moment to maximize his results. It worked, but the rest of his life was suffering. He wasn't balanced. This led him to focus on the biggest levers that allowed him to get 80-90% of the results with much less obsession...so it actually would benefit other parts of his life. In 2022, he started DataFit and has since helped over 300 clients lose fat, build muscle and get fit for life in a sustainable way.
 
Precision Nutrition Level 1 Nutrition Coach
Renaissance Periodization Nutrition Coach
Certified Metabolic Flexibility Coach
Certified Mindset & Behavior Change Coach
 
Resources mentioned in this episode: 
 
1. 4 Week Fat Loss Challenge: If you're a busy professional that wants to drop 5-10 pounds of body fat in the next 30 days, Brooks set up a free challenge exclusively for you and the Man Flow Yoga audience. Join the challenge here: https://datafit.net/challenge?el=mfy 
 
2. Follow Brooks on Instagram: @CoachBrooksColeman. 
 
3. Block Blue Light: If you want the same Blue Light Blocking Glasses I use (and you want to save some coin on your purchase), use my partner link: https://www.blockbluelight.com/?ref=manflowyoga 
 
4. 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 
 
5. Man Flow Yoga: Haven't signed up yet? 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

If you want to make managing your diabetes easier or if you are curious about how diabetes alters your life, today's guest, Ben Tzeel (founder of  Your Diabetes Insider) is one of the leading experts in diabetes. 
 
When Ben was 7 years old, he was diagnosed with type 1 diabetes, and it altered the course of his life. Back then, people didn't believe that diabetics could participate in sports or even be active without extreme risk.
 
As Ben lived with this condition for his entire life, he defied many of the expectations that were put on him at a young age. He also wanted to help other diabetics like him actually be understood by their dietitians and doctors. 
 
That's what led him to creating Your Diabetes Insider - a healthcare and nutrition practice where everyone on his team is also a dietitian with diabetes. 
 
(He's also a strength coach in addition to being a dietitian.) 
 
Anyway, here's what Ben and I discuss in today's episode: 
 
What's the difference between prediabetes, type 1 diabetes, and type 2 diabetes?

The #1 most important metric diabetics must know and keep in balance (or they could die). 

How diabetes affects muscle growth, mobility, quality of life, and more 

And the best ways to exercise with diabetes 

 
Listen now. 
 
The highlights include: 
 
How Ben defied the expectations of his doctors, his parents, and himself after being diagnosed with type 1 diabetes at 7 years old. (2:21)

Why Ben created a "Dietitians with Diabetes" service. (Growing up, there was a stigma all doctors had that barred kids with diabetes from playing sports or even being active. Ben's Your Diabetes Insider is his response to nobody truly understanding what life's like with diabetes.)    (3:45) 

Why people with diabetes have to make an extra 180 decisions per day. (8:28) 

How Covid (and other viruses) might trigger a dormant gene in the body that causes type 1 diabetes to develop. (15:01) 

An incredible story about how insulin saved lives that's easy to overlook today because it's been around for so long. (Before insulin, a type 1 diabetes diagnosis meant you had only 3 to 12 months to live.) 

Why ignoring a prediabetes diagnosis can mean you're on insulin for the rest of your life. (And how to adjust your lifestyle after prediabetes to avoid full-blown type 2 diabetes.) (19:29) 

How globs of sugar can "stick" to your joints if you have diabetes (particularly type 1) and undermine your mobility. (The good news? Yoga appears to be one of the best ways to exercise with diabetes.) (21:53) 

Why a trained dog is the fastest "technology" for detecting low blood sugar (dogs are much faster and more accurate than the latest continuous glucose monitor technology). (33:13) 

The best way to build muscle with diabetes from a registered dietitian and strength coach with type 1 diabetes. (45:48) 




Instagram & TikTok 
Man of Tzeel
 
Your Diabetes Insider 
 
Resources mentioned in this episode: 
 
1. 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 
 
2. Man Flow Yoga: Haven't signed up yet? 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