325: Optimize Your Sleep Performance to Improve Energy, Fat Loss, & Recovery
Release Date: 12/15/2025
331: Did You Miss Your Fitness Window? What a 47-Year Study Actually Says About Staying Fit for Life
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If you want to get leaner and live longer, go to Milliondollarbodylabs.com A new 47-year longitudinal study is making the rounds with a scary takeaway: if you weren’t fit in your 30s, you’re basically out of luck later in life. That interpretation is wrong, incomplete, and lazy. In this episode, we break down what the study actually tracked, what it really tells us about human performance over time, and why fitness is better understood as a trajectory problem, not a deadline problem. We talk about how aerobic capacity, strength, and power tend to peak earlier in life, why that early peak...
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330: Coaching World Class Athletes Ft Jay Pages
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If you want to get leaner and live longer check out Why do most people quit right before they achieve mastery, and how can you build leadership that lasts decades through small, unsexy reps every single day? I talk with Jay Pages. He owns a gym in Arizona. He describes leaving his career as an officer of loans during a bubble burst to coach. We discuss leadership from the top down and the need for action over words. He explains the journey to a belt and how mastery starts after a decade of practice. We explore the use of games to build skills and how resistance improves...
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329: Fitness Is Growing Up
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If you want to get leaner and live longer check out https://milliondollarbodylabs.com Fitness is growing up. The people getting leaner and staying healthy aren’t doing extreme programs, chasing novelty, or training like competitors. They’re building capacity, regulating stress, and removing friction. In this episode, we break down the real fitness trends heading into 2026 based on research, behavior shifts, and what successful people are actually doing. No hype. No hacks. Just what works. What You’ll Learn in This Episode • Why fitness is shifting from aesthetics to metabolic...
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328: DO SOME REPS RIGHT TF NOW Ft. Donovan Owens
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If you want to get leaner and live longer check out Are you tired of chasing big fitness goals only to fail once the wedding or vacation is over? What if the secret to lasting success is found in being "boring"? I talk with Donovan Owens about his "Life is Reps" philosophy. He retired from owning fitness businesses to focus on mastery and presence. We discuss how big gestures like extreme diets usually fail because identity remains the same. Donovan explains his mastery morning system which includes physical, mental, and spiritual wins before interacting with anyone. He...
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327: What Actually Mattered This Year
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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
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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
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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
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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...
info_outlineIf you want to get leaner and live longer check out https://milliondollarbodylabs.com
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 state of high cortisol. They created a sleep mask using patent-pending technology that achieves complete blackout, regulates temperature, and includes eye pockets to integrate science into a functional product. They emphasize that sleep is the only human performance factor you cannot replace and explain how consistency and daily routine shifts fix sleep.
Key Takeaways
● Jill MacRae struggled with staying asleep as she got older, and she realized training herself to sleep better improved her health, focus, and performance; she even developed pneumonia because she wasn't sleeping well.
● Lori Oliver struggled with falling asleep because she "lived in cortisol world" while managing large teams and traveling internationally, meaning her brain was constantly trying to solve problems and could not wind down.
● Complete blackout is the number one factor important to signal the brain and body to produce melatonin naturally.
● Creating a Pavlovian response by making the bed a "sacred space" (only for sleeping and sex, not working or watching TV) helps the body recognize that it is time to turn off when you enter the room.
● Consistency is the key to adopting good sleep habits, whether that means a consistent bedtime, wake time, or nap time.
● If you wake up in the middle of the night, Jill advises a "reset": get up, drink water, use the restroom, and then lay back down to break the cycle of swirling thoughts.
● Lori advises using breathing techniques (two inhales, one big mouth open exhale) while in bed to reset cortisol levels and calm the brain.
● Strenuous exercise should be avoided two hours before bedtime, but light movement like walking after dinner helps digestion and limits blood sugar spikes that can wake people up.
Resources
● Website: https://inactiveco.com
● Instagram: @the_inactive_co https://www.instagram.com/the_inactive_co
● LinkedIn: https://www.linkedin.com/company/the-inactive-company
Nate Palmer:
The founder of The Million Dollar Body and author of "The Million Dollar Body Method", Nate has been coaching for over 15 years and has worked personally with over 1,000 clients.
● Website: https://milliondollarbodylabs.com/
● Book: The Million Dollar Body Method
● Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean
● Instagram: @_milliondollarbody