302: What Actually Mattered This Year
Get Leaner & Live Longer
This isn’t a highlight reel. It’s an audit. Instead of recapping guests or episodes, this end of year review distills the ideas that kept surfacing across the most listened to conversations of 2025. Different topics. Same underlying problems. In this episode, we break down what actually mattered this year when it came to fat loss, energy, discipline, gut health, cravings, recovery, and long term health. What We Cover • Why energy dictates consistency more than willpower • The real reason discipline feels restrictive for most people • How chronic stress quietly drives belly fat and...
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326: The Power of Psychedelics in Creating Lasting Change Ft Austin Mao
Get Leaner & Live Longer
If you want to get leaner and live longer check out Have you ever wondered if psychedelics could unlock better mental health, emotional intelligence, or a deeper connection with yourself and others? I talk with Austin Mao, who is a licensed natural medicine facilitator and co-founder of Ceremonia, a legal psychedelic center in Denver, Colorado. Austin is the Program Director & Head Minister and has guided over 500 individuals. We discuss the purpose of using guided psilocybin and ayahuasca experiences to foster profound healing and personal growth. Austin explains that...
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325: Optimize Your Sleep Performance to Improve Energy, Fat Loss, & Recovery
Get Leaner & Live Longer
If you want to get leaner and live longer check out Why do we spend thousands on workouts and supplements, but treat sleep like an afterthought, and how is it hurting our performance? I talk with Jill MacRae and Lori Oliver, co-founders of The Inactive Company, a sleep performance business focused on developing products and technology. They brought complementary expertise from companies like SPANX, Starbucks, and Coca-Cola to solve the sleep epidemic. We discuss how they moved past their own sleep struggles—Jill with staying asleep, Lori with falling asleep in a constant...
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324: AI Based Longevity Ft. Hunter Ziesing
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If you want to get leaner and live longer check out Will an AI doctor soon replace your physician? I talk about how personalized testing and artificial intelligence are making true preventative health cheaper and more accessible. I talked with Hunter Ziesing, who shifted from a successful career in finance after losing family and friends to preventable diseases. He now runs Longevity Health, a virtual clinic providing comprehensive diagnostic testing, including 60 blood biomarkers, DEXA scans, and VO2 max, for $11,000 annually. The goal is to make health preventative, not...
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323: How Chris Reade Reversed His Diabetes
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If you want to get leaner and live longer check out Is diabetes truly a life sentence, or can you reverse it without relying on drugs like Metformin or Ozempic? I talked with Chris Reade, who discovered a serious health condition after a life insurance exam. His A1C went from normal to a high 9.1 in 10 months because of visceral fat around his pancreas. Doctors told him this disease was progressive and incurable, but Chris refused that sentence. He researched and found a simple strategy focused on using soluble fiber to control blood sugar spikes. This method forces weight loss...
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322: 4 Tips to Get Through the Holidays Fitter Instead of Fatter
Get Leaner & Live Longer
If you want to get leaner and live longer check out Most people don’t get derailed during the holidays because of Thanksgiving or Christmas dinner. They get derailed because of the tiny, constant “it’s only one” decisions that stack up every day for six straight weeks. In this episode, Nate breaks down the four levers that keep you in control, protect your energy, and prevent holiday backsliding so you can hit January feeling strong instead of defeated. What You’ll Learn: • Why the “big meals” aren’t the real problem — the micro-decisions are • How installing...
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321: Healthy & Wealthy Longevity? Ft. Jon Sabes
Get Leaner & Live Longer
If you want to get leaner and live longer check out How can you leverage positive thinking and simple lifestyle habits to change your biological age by a decade? In this episode, I talked with Jon Sabes, a longevity researcher and entrepreneur. He has worked with biomarkers of aging and health for the life insurance industry. Jon shares how his mother's passing shaped his book, Healthy Wealthy Longevity. I learned about the connection between positive thinking, physical activity, and gene expression through epigenetics. We discussed the importance of mastering the basics: eating...
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320: The N=1 Experiment That Can Change Everything
Get Leaner & Live Longer
You don’t need another diet plan or “perfect” fitness routine — you need curiosity. In this episode, Nate reveals how running N=1 experiments (small, personal tests) can help you finally break out of copy-paste fitness and start getting results that actually fit your body and lifestyle. You’ll learn how to test what works for you without overcomplicating things — whether that’s shifting your meal timing, adjusting your workouts, or simply paying attention to how your body feels. By the end, you’ll know exactly how to stop guessing and start discovering what helps you feel...
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319: How to Live Forever Ft Dr Bill Andrews
Get Leaner & Live Longer
If you want to get leaner and live longer check out Why do our bodies slowly break down, even if we eat right and exercise? We dive deep into the biological switch at the cellular level that determines human longevity. I spoke with Dr. Bill Andrews, the father of telomere biology and a co-discoverer of telomerase. He explained why aging happens: telomeres, the protective caps on our DNA, shorten every time a cell divides, acting like a cellular clock. We talked about an obsession with curing aging. We discussed methods to re-lengthen telomeres, primarily using plant...
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318: No Sugar No Grains for Fast Fat Loss? Ft. Vinnie Totorich
Get Leaner & Live Longer
Have you ever wondered why nutrition seems so complicated, with constantly changing dietary advice, making it hard to know what's truly healthy? I speak with Vinnie Tortorich, a celebrity trainer and author, about cutting through nutrition noise. We discuss how the food industry feeds people untruths, shaping the obesity and chronic disease epidemic. Vinnie, who created the No Sugar, No Grains movement (NSNG), explains that celebrities achieve results through high levels of dedication. We explore why people must sacrifice for goals and how success requires facing failure and maintaining...
info_outlineHow can you simplify meal planning, save time, and make healthier choices for your family?
In this episode, I’ll give you practical strategies for effective meal planning and preparation. I emphasize the importance of communication within the family and the use of a simple calendar system for meal planning. I share with you how me and my family have created a diverse list of 24-25 go-to meals, making it easier to maintain a healthy eating routine. I’ll also give you a step-by-step guide for turning one meal into three different nutritious options, saving both time and money. Btw, you’ll want to stay away from meal delivery services or mobile ordering from grocery stores.
Effective meal planning can simplify your life and lead to healthier choices. Communication within the family and using a calendar system are crucial for success.
Key Takeaways:
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Effective meal planning and communication are essential for healthier eating.
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A calendar system and a list of go-to meals can simplify meal planning.
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Cooking meals at home is crucial for better nutrition.
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Transforming one meal into multiple options saves time.
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Consider meal delivery services or mobile ordering to avoid traditional grocery shopping.
Resources:
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To access the Million Dollar Body Method, visit getnatesbook.com
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For more information, visit the podcast website at milliondollarbodymethod.com/mealplanning
[0:00 - 8:06]
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Meal planning and cooking for health and fitness.
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Cooking at home for better health and control over ingredients.
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Healthy eating habits and meal planning.
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Sustainable meal planning for a family.
[8:07 - 17:44]
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Communication strategies for couples.
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Meal prep strategies using chicken thighs and rice.
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Overcommunication about meals and plans can be a helpful tool for couples.
[17:45 - 25:55]
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Meal prep and grocery shopping efficiency.
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He advocates for simplicity and efficiency in meal prep, avoiding complex recipes and services.