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