Libsyn Directory

311: Rewire Your Brain , Take Control of Your Life Ft Dr Ryan Williamson

Release Date: 09/08/2025

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...

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...

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...

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...

317: The Hidden Key to Building Muscle and Burning Fat at the Same Time

Get Leaner & Live Longer

Most people think they know what to do to get in shape — they just aren’t doing it. But what if what you “knew” wasn’t actually true? In this episode, Nate Palmer pulls back the curtain on one of the biggest myths in fitness: that you have to choose between building muscle and losing fat. You’ll learn why most programs sabotage results by raising stress and depleting energy — and how small, smart shifts can make your body want to change. Nate reveals the 3 hidden pillars behind predictable body recomposition: Top End Failure Training — how to trigger...

316: Science is Just Catching Up to What Bodybuilders Have Known for Years Ft Jim Stoppani

Get Leaner & Live Longer

If you want to get leaner and live longer, check out Have you ever noticed the latest fitness research just confirms what old-school bodybuilders have been doing for decades? I sat down with Dr. Jim Stoppani, a scientist who studies molecular physiology and bodybuilding applications. We talked about training methods that science is finally confirming, like how partial repetitions focused on the stretch are highly effective for muscle building. We discussed why full range of motion is not always necessary for hypertrophy and how top bodybuilders intuitively figured this out. We also cover...

315: Convenience and Comfort are Killing Us Ft Michael Kummer

Get Leaner & Live Longer

If you want to get leaner and live longer, check out I used to think my pro athlete status meant health, but I was wrong. Is your comfortable, convenient life actually making you weaker? I sat down with Michael Kummer, who shared his journey from professional athlete dealing with gut issues to becoming a health expert and supplement company founder. We explored the idea that comfort is killing us, arguing that we must deliberately expose ourselves to hermetic stressors like cold and exercise to build physical and mental resilience. I learned how stacking small wins reinforces a new,...

314: 8 Research-Backed Supplement Hacks for Busy Parents & Entrepreneurs

Get Leaner & Live Longer

If you want to get leaner and live longer check out If you’re a parent or entrepreneur, chances are you’re running on too little sleep, too much stress, and maybe a little too much coffee. Supplements can help — but only if you take them the right way. In this episode, I break down 8 simple hacks that make your supplements actually work for you. These are research-backed, practical strategies that save you time, energy, and money while helping you perform at your best. Here’s what you’ll learn: Why collagen needs vitamin C to actually repair joints, skin, and hair The one time...

313: Detox Your Life, Improve Your Testosterone? Ft Jared St Clair

Get Leaner & Live Longer

Have you ever wondered if that lemon fresh cleaner under your sink, laundry detergent, that Febreze, or even the lotion we put on in the morning could be quietly wrecking our hormones? Jared St. Clair, owner of Vitality Nutrition and host of Vitality Radio, shares his insights on the supplement industry. He describes how chemicals disrupt hormones in products and the environment. These chemicals mimic hormones and block cell receptors, leading to reduced hormone levels, like testosterone, for men and women. Jared states that hormone increase without clearing blockages causes issues. He...

312: How Energy First Fat Loss Makes Dropping Weight Easy

Get Leaner & Live Longer

If you want to get leaner and live longer, check out Most diets leave you hungry, tired, and frustrated. But what if fat loss didn’t mean sacrificing your energy? In this episode, Nate Palmer breaks down the concept of Energy First Fat Loss — the foundation of the Million Dollar Body Method — and why it’s the most sustainable way to burn fat, stay focused, and feel unstoppable. You’ll discover: What Energy First Fat Loss really is (and why it flips dieting on its head) Why the Million Dollar Body Method works when other diets burn you out The evolutionary reason your body...

More Episodes

Have you ever wondered if true health isn't about the latest health solution, but about getting back to what your body was designed to do?

On this episode, I connected with Dr. Ryan Williamson, a neurologist, to discuss the link between brain and body health. We covered how lifestyle choices impact metabolic health, preventing chronic conditions. We also explored foundational habits like sleep, movement, and nutrition, and then dove into strategies like cold exposure and meditation to boost focus and control. Dr. Williamson emphasized personal empowerment through intentional daily design.

Key takeaways

Brain health and body transformation are interconnected, rather than separate issues.
The majority of chronic diseases and neurodegenerative conditions like Alzheimer's are primarily influenced by lifestyle choices (90-99%) rather than genetics.
Metabolic health is crucial, with factors like blood sugar, cholesterol, and body mass working together like a "symphony".
Building and maintaining muscle mass is essential, as muscles are the largest reservoir for glucose, helping regulate blood sugar and lowering the risk of chronic disease and all-cause mortality.
Many people are unaware of their true stress levels or how stuck they feel, with the brain often acting as a protective mechanism that can hinder personal growth.
Establishing foundational habits (movement, sleep, nutrition, stress management, and hydration) is crucial before pursuing advanced performance hacks.
Optimizing your circadian rhythm through morning sunlight and an intentional evening wind-down routine significantly enhances sleep quality, focus, and overall performance.
Practices like cold exposure (in the morning) can boost sustained focus and alertness by releasing norepinephrine and dopamine.
Meditation physically rewires the brain, increasing the thickness of the prefrontal cortex and enhancing control over the fear center (amygdala), leading to improved judgment and reduced reactivity.

Resources

Dr. Ryan Williamson's Website: https://transcendhealthgroup.co
Dr. Ryan Williamson's Instagram: https://www.instagram.com/dr.ryanwilliamson/?hl=en
Nate Palmer's Book: The Million Dollar Body Method
Nate Palmer's Website: https://milliondollarbodylabs.com/
Nate Palmer's Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean
Nate Palmer's Instagram: @_milliondollarbody

TOPICS