Topic
Nutrition
Food episodes on this show avoid rules you cannot keep. Protein, hydration, ultra processed food and the long argument with diet culture all get covered, usually with a guest who works in the field.
The recurring point is that the best diet is the one still running in six months, and that shame has never once made anybody eat better.
8 reads · 7 answers · 20 episodes
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September 2026
Eating for fat loss after 40: a plain plan
Protein first, fewer liquid calories, and a deficit you can live with.
September 2026
Why you're hungry at 9pm
Too little food earlier, too little protein, too little sleep, or plain habit.
September 2026
Eating well when the kids eat chicken nuggets
One base meal, your own protein on top, and stop finishing their plates.
September 2026
Weekend eating: why Monday to Friday isn't enough
Five good days, two loose ones, and a scale that never moves.
September 2026
How to lose a dad bod
A coach's plain plan: the four behaviours, the first 28 days, and how long it really takes.
September 2026
Eating fat does not make you fat
What held up from my 2016 column, and the part I oversold.
February 2017
Quality of life far outweighs quantity of life
Losing basic functional movement means losing the ability to care for yourself.
November 2015
No longer fat, sick and nearly dead
The earliest written record of the two percent framework.
Questions answered
Each one gathers the passages from Dai's own transcripts and writing that answer it.
How much protein should I eat in a day?
The daily protein range Dai Manuel recommends, when to spread it across meals, and the simplest food sources. Not a prescription.
What should I eat for breakfast?
The first meal of the day: whether to skip it, what to eat instead, and how protein at breakfast shows up in energy. From Dai Manuel's archive.
What does the archive say about intermittent fasting?
Eating windows and skipping breakfast as discussed on Dai Manuel's podcast, not a protocol to follow.
How does alcohol affect fitness?
What Dai Manuel and his guests said about drinking, cutting back and what changed when they did.
Are supplements worth it?
Protein powder, vitamins and what actually helps: what Dai Manuel and his guests said about supplements. What was discussed, not a prescription.
How much water should I drink?
A simple daily hydration target and how water shows up in energy and appetite, as discussed on the show. No gallon-jug heroics.
How do I stop sugar cravings?
Why the evening snack habit sticks and what breaks it, gathered from Dai Manuel's episodes and articles on sugar and cravings.
Listen
Episode 146
Debunking the Protein Myths: The Truth About How Much and What Type of Proteins are Best for You
Dai Manuel covers protein, explaining its importance for body function, the difference between complete and incomplete types, and daily requirements based on activity levels. He also discusses protein supplements, noting their convenience and benefits for recovery, while advising they complement whole foods rather than replace them.
September 13, 2024 · 15:22
Episode 142
Diet Culture Exposed: Why Rachel Lavin Says It's Time to Ditch the Scale
Dai Manuel and Rachel Lavin talk about diet culture, defining it as constant societal pressure to feel inadequate about one's body. Lavin shares how her 40th birthday was a turning point where she realized being a size zero did not bring her happiness.
September 4, 2024 · 36:49 · Rachel Lavin
Episode 132
Stress Eating Debunked: The Real Reason You Reach for Junk Food
Dai Manuel covers why people stress eat, explaining that cortisol, the stress hormone, triggers cravings for sugary, fatty, and salty foods. He shares personal experiences and notes that understanding the 'why' behind eating habits is the first step toward taking control.
August 12, 2024 · 19:45
Episode 131
Parents Beware: Your Lifestyle Choices Are Making Your Kids Fat—Here's the Solution
Dai Manuel covers the alarming rise of childhood obesity, noting over 340 million children were overweight or obese globally in 2016. He outlines various Canadian statistics, including increased rates and health risks like type 2 diabetes and shortened lifespans.
August 9, 2024 · 25:04
Episode 125
Transforming Pain into Performance: My Recovery Journey with Intentional Mobility Work
Dai Manuel covers the importance of mobility and recovery, sharing his personal injury story due to neglecting them despite being fit. He highlights how incorporating intentional mobility and recovery practices helped him heal, improve performance, and regain strength.
July 26, 2024 · 13:46
Episode 113
Why Starting Your Day with One of the 7 Best Breakfast Proteins Will Change Your Life
Dai Manuel covers starting the day with high-protein breakfasts, explaining how this dietary change can impact metabolism and energy levels. He describes protein as crucial for everyone, not just fitness enthusiasts, and debunks common myths about its consumption.
June 28, 2024 · 21:17
Episode 110
Could Your BMI Determine What You Eat? This Restaurant Says Yes!
Dai Manuel covers the body mass index (BMI), explaining its calculation, limitations, and its correlation with health risks like heart disease. He then playfully imagines a restaurant where menu options and portion sizes are tailored to a customer's BMI category.
June 21, 2024 · 15:54
Episode 107
The Shocking Truth About Artificial Sweeteners: Are They Shortening Your Life?
Dai Manuel covers the potential health impacts of artificial sweeteners, including cardiovascular risks, metabolic disruption, and digestive issues. He suggests that using natural sweeteners and carefully reading food labels can help improve health outcomes.
June 14, 2024 · 8:39
Episode 99
Unlocking Superhuman Potential: The Ultimate Guide to Peak Health and Wellness with Spencer Coppin
Dai Manuel and Spencer Coppin discuss Coppin's background and how he became known as a "superhuman engineer," focusing on health and performance. Coppin explains his upbringing in a health-focused home with an active mother and a physician father, which shaped his career.
May 22, 2024 · 50:17 · Spencer Coppin
Episode 97
Live Longer or Die: 10 No-Brainer Ways to Add a Decade to Your Life
Dai Manuel covers ten scientifically backed ways to add an extra decade to one's life, emphasizing small changes for significant gains. He discusses staying active, eating plants, cutting stress, sleeping well, fostering relationships, getting regular checkups, staying hydrated, limiting alcohol, and quitting smoking.
May 17, 2024 · 12:32
Episode 82
Fueling Transformation: Embracing Reverse Dieting and the Anti-Diet Movement for Real Health
Dai Manuel covers the anti-diet movement, which promotes body acceptance and intuitive eating, and reverse dieting, a strategy to gradually increase calories. He explains that reverse dieting aims to boost metabolism and recover from restrictive eating after prolonged calorie restriction.
April 12, 2024 · 6:49
Episode 64
Unlock Your Inner Life Athlete: The Ultimate Guide to Resilient Living
Dai Manuel covers adopting an athlete's mindset for dedication, resilience, and self-care, applying these qualities to all life aspects. He explains how honoring oneself through self-compassion, goal setting, and seeking feedback helps navigate challenges and achieve progress.
March 1, 2024 · 4:47
Episode 63
Harnessing Omega-3 Power: Strategies for Health and Sustainability with Corinna Bellizzi of Orlo Nutrition
Dai Manuel and Corinna Bellizzi discuss her extensive experience in the Omega-3 industry and her journey into becoming an expert in the field. Bellizzi shares insights into her background as a regenerative brand builder and her long history with Omega-3s.
February 28, 2024 · 48:01 · Corinna Bellizzi
Episode 48
Top 10 Burning Health & Fitness Questions Answered by a Pro Trainer!
Dai Manuel covers the top ten health and fitness questions he frequently encounters, drawing on his 30 years of experience as a fitness expert. He provides practical, data-backed answers on motivation, weight release diets, reducing belly fat, and the benefits of cardio versus strength training.
January 26, 2024 · 19:37
Episode 47
Why People Hate Exercising: The Psychology Everyone Needs To Know
Dai Manuel and Mike Kelly discuss why people hate exercising, with Mike asserting that humans are wired to avoid expending energy and that no easy fixes exist. Mike shares his perspective as a "cynical trainer," questioning popular beliefs about quick health solutions and the effort required for fitness.
January 24, 2024 · 1:09:55
Episode 42
Protein: Elevate Your Health with the Building Blocks of Life
Dai Manuel covers the many benefits of protein, including muscle growth, satiety, and metabolic health, while debunking common myths about kidney function and bone density. He discusses recommended protein intake and practical strategies for incorporating more protein into one's diet for overall well-being.
January 12, 2024 · 9:53
Episode 36
How to Live to be 100: Healthspan vs Lifespan
Dai Manuel covers the distinction between lifespan and healthspan, explaining how to live a healthy, long life by focusing on natural movement, plant-based diets, social connections, and purpose. He shares insights from Blue Zones and Dr. David Sinclair's research, emphasizing that small lifestyle changes can activate longevity genes.
December 29, 2023 · 4:06
Episode 35
Embracing Health After 40: Philip Pape's Guide to Fitness, Food Freedom, and Mindful Living
Dai Manuel and Philip Pape talk about Philip's path from a frustrated fitness student to a teacher and coach in the health space. He details how his engineering background and curiosity drove him to uncover effective, evidence-based methods for physical and nutritional improvement.
December 27, 2023 · 43:52 · Philip Pape
Episode 30
Revitalize Your Routine: Discover 7 Natural Energy Boosters to Supercharge Your Day
Dai Manuel covers seven natural energy boosters to help listeners understand and improve their energy levels naturally. He discusses quality sleep, nutrient-rich foods, hydration, regular movement, stress reduction, laughter, and vitamin D as key factors.
December 15, 2023 · 5:06
Episode 24
Top 5 Reasons You're Not Releasing Weight and What You Can Do About It
Dai Manuel covers five reasons people may not be releasing weight, including unrealistic goals and fad diets. He suggests focusing on achievable goals, balanced nutrition, tracking snacks, strength training, and managing sleep and stress for better results.
December 1, 2023 · 5:15
Related topics
Closest first. The ones at the top share pieces with this page.
Fitness
Thirty years of coaching sits behind these episodes, and the training advice in them is deliberately unfashionable. Strength, movement you can repeat, and sessions short enough to keep in a real week.
2 pieces in common
Habits
Two percent of a day is roughly thirty minutes, and the whole show is built on what a person can do with that. These episodes deal with the mechanics: how a habit starts, what breaks it, and how to restart without treating a missed day as a verdict on your character.
1 piece in common
Personal growth
This is the widest part of the archive, and the one that ties the rest together. The episodes deal with self awareness, honest reflection, and the uncomfortable stretch where you can see what needs to change before you are able to do it.
1 piece in common
Men's health
This is the part of the archive closest to the coaching Dai does every day. Testosterone, fatherhood, friendship, and the particular way men tend to wait until something is serious before mentioning it.
1 piece in common
Resilience
Most of these are guest episodes, and most of the guests have been through something genuinely difficult. Illness, addiction, grief, losing a career.
1 piece in common
Mindset
Mindset is the subject Dai comes back to more than any other, and never as a slogan. Across these episodes he treats it as something practical: what you say to yourself at six in the morning, what you decide a bad week means, and whether you are willing to be a beginner at something in your forties.
3 reads · 3 answers
Mental health
Dai has spoken publicly about his own low points, including on a TEDx stage, and these episodes carry that same tone. Nothing here pretends that exercise fixes depression or that a morning routine replaces professional help.
4 reads · 2 answers
Motivation
Dai's position on motivation is blunt: it is a nice passenger and a terrible driver. These episodes are about what carries you on the days when the feeling is not there, and they include the Monday episodes that were designed to be listened to on the way into the week.
3 reads · 3 answers
Goals
A goal that only works when life is calm is not a goal, it is a wish. These episodes cover how Dai sizes a target, what he does with the gap between where somebody is and where they say they want to be, and why the first goal is usually the wrong one.
2 reads · 3 answers
Stress and recovery
Most of the men Dai coaches are not undertrained, they are underslept and permanently switched on. These episodes deal with that directly: what chronic stress does over years, and the short practices that take the edge off a day.
10 reads · 3 answers
Mindfulness
Stillness is one of the four anchors in Dai's own approach, and it gets the least airtime in most fitness conversations. These episodes cover meditation, breathing and gratitude without the incense.
2 reads · 2 answers
Longevity
Healthspan, not lifespan. These episodes deal with what it takes to still be carrying your own bags at eighty, and with the research on the places where people manage it routinely.
5 reads · 3 answers
Work and life
Dai spent years as an executive before coaching full time, and these episodes carry that. Productivity, leadership, and the honest maths of where the hours in a week actually go.
2 reads · 4 answers