Get Leaner & Live Longer
IF you want to get leaner and live longer, check out: https://milliondollarbodylabs.com/ This show teaches YOU how to get lean by turning body fat into better focus so that you can live a long, healthy life. We all want a lean, muscular physique that performs as well as it looks, but we're BUSY. No one has time for marathon workouts and endless tracking of calories with kids, sports, work meetings, and all the building and creating we do in our own lives. But what if it was easier than we thought? What if we could get back into the best shape of our lives without spending every weekend meal prepping gross tilapia and broccoli. That's the question that this podcast will answer. Albeit somewhat irreverently. Jump in, and lets get lean together.
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311: Rewire Your Brain , Take Control of Your Life Ft Dr Ryan Williamson
09/08/2025
311: Rewire Your Brain , Take Control of Your Life Ft Dr Ryan Williamson
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
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310: Eat, Train, & Think Like an Elite Athlete Ft Alex Feinberg
08/25/2025
310: Eat, Train, & Think Like an Elite Athlete Ft Alex Feinberg
Are you ready to unlock a leaner physique while still enjoying your favorite foods like pizza and tacos? What if I told you that less effort could lead to better fitness results? In this episode, I chat with Alex, who shares his path from professional baseball player to hedge fund analyst and entrepreneur. He reveals how he maintains a lean physique year-round without counting calories or going hungry. Alex explains that food serves as a love language, not just fuel, and how he makes minor adjustments to popular foods like burgers and fried chicken to make them protein-dominant. We discuss why pursuing strength and speed is more effective than high-volume workouts, which leads to a quicker metabolism. Alex also highlights the value of morning workouts for building confidence and managing stress, and he introduces his "Triple Seven Club" principle covering finances, fitness, and sleep. He shares how he improved his sleep by reducing stimulants and incorporating daily movement. This conversation is about unconventional methods that simplify success in health and life. Key Takeaways • We discuss how food is more than just fuel; it's a love language with cultural significance, and viewing it only as fuel often means missing these deeper societal underpinnings • I learned that training for strength and speed is more effective than high volume workouts focused on difficulty, as this approach increases your resting metabolic rate and helps you achieve better physique gains • Alex encourages getting addicted to getting 1% better each week in workouts. This consistent, small improvement compounds significantly over time, leading to excellent shape in one to two years. • We talk about the "Triple Seven Club": a philosophy centered on having seven figures liquid, being able to run a seven-minute mile, and sleeping seven hours per night. Achieving these three things typically leads to a very good mood and significantly improved quality of life Resources Follow Alex Feinberg on Instagram: 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: Book: Lean Energy Stack: Instagram:
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309: Food PTSD: Diet Rules We Had to Unlearn with Co Host Anna Vocino
08/18/2025
309: Food PTSD: Diet Rules We Had to Unlearn with Co Host Anna Vocino
If you want to get leaner and live longer, check out Have you ever felt guilty after eating a banana, or calculated how many snacks you could eat after a workout? I think we've all been there, struggling with food rules. In this episode, I talked with Anna Vocino about food trauma and unlearning outdated food rules. We discussed how beliefs about fat from the 1990s and carb demonization from the 2000s still shape how we eat. People were taught low-fat foods were virtuous, and fruit was bad. We also covered the issue of “gamifying” diets to allow for treats, which can lead to poor health outcomes even if weight is lost. True health requires considering both food quality and quantity. I learned that sustained change comes from addressing emotional patterns and beliefs, rather than relying on fear or self-hatred. Exercise is a separate component for well-being, not a reward system for eating certain foods. Key Takeaways: Outdated food rules, like fearing fat or demonizing carbs and fruit, are often based on marketing. Seeing exercise as a way to “earn” food or applying an “if it fits your macros” approach can be a form of disordered eating. Using tools like blood work and continuous glucose monitors (CGM) can provide insight into your body’s unique responses to food. Lasting health transformation stems from addressing underlying beliefs and cultivating self-love, not from fear or self-hatred. Resources: Anna Vocino is a cookbook author, co-host of the Fitness Confidential podcast and founder of Eat Happy Kitchen. @annavocino (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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308: Fasting, Nicotine, and Microdosing LSD for Optimal Health Ft Sean McCormick
08/11/2025
308: Fasting, Nicotine, and Microdosing LSD for Optimal Health Ft Sean McCormick
Have you ever considered dry fasting for five days to regenerate your body, or using a pendulum to shift energy and reduce pain? I'm sharing some wild ideas today. I talked with Sean McCormick, host of the Optimal Performance podcast and a human guinea pig for health experiments. We discussed the kettlebell mile, a test of strength and endurance, and how grip strength predicts longevity. Sean shared insights on nicotine as a neuroprotectant and its effects. We explored the deep benefits of dry fasting, including muscle preservation and fat loss. Sean also described using a pendulum to harmonize energy and reduce pain. He shared his experiences with mini-dosing LSD for creativity and focus. I learned about the importance of N of one experiments for personal health journeys. Key takeaways Grip strength is an indicator of longevity, and tests like the kettlebell mile assess both strength and aerobic capacity. A dopamine detox protocol can help reset your body and mental clarity. Dry fasting for multiple days (without food or water) can regenerate the body on a cellular level, preserve muscle, and lead to significant fat loss, reaching deep ketosis and stem cell activation. Nicotine has potential benefits as a neuroprotectant, nootropic, and may offer anti-bacterial or anti-parasitic properties, but it can be addictive and is a vasoconstrictor. Oral TRT offers a different approach to testosterone replacement by providing mini-doses that may not hijack natural production. Herbal supplements, like dried ants, are used in traditional practices for physical strength. Pendulums made of magnetic metals can be used in energy medicine to harmonize energetic points, transmute negative energies, and potentially reduce pain. Microdosing or mini-dosing psychedelics like LSD or psilocybin can enhance creativity, focus, and offer anti-inflammatory effects, and can improve cognition. Conducting "N of one" experiments is a critical and fun way to learn about your own body's response to different health and fitness protocols. Resources Optimal Performance podcast hosted by Sean McCormick . The Real Sean McCormick on Instagram. Lost Empire Herbs, founded by Logan Christopher. SETT, a company offering a nicotine alternative pouch. https://www.getsett.co/ Dry Fast With Friends.com, co-founded by Sean McCormick and Theo Lucier, offering dry fasting protocols and support. Dr. Artis (guest on Optimal Performance podcast discussing viruses and nicotine). https://podcasts.apple.com/us/podcast/522-moving-beyond-the-covid-19-lies-with-dr-ardis-must-listen/id1004775385?i=1000714134256 Will Blunderfield (Naked Yogi Canadian, discussed German New Medicine). 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: Book: Lean Energy Stack: Instagram:
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307: Eat Real Food with Co Host Anna Vocino
08/04/2025
307: Eat Real Food with Co Host Anna Vocino
If you want to get leaner and live longer, check out In this episode, Nate is joined by Eat Happy Kitchen founder and cookbook author Anna Vocino to answer one deceptively simple question: What does it actually mean to eat real food? Together, they pull back the curtain on the marketing scams, fake “health foods,” and toxic diet myths that have left people more confused than ever. If you’re tired of counting points, decoding labels, or feeling guilty every time you eat a damn piece of fruit — this one’s for you. You’ll learn: Why most health foods are just junk food in disguise What real food actually looks like (and why it’s not that complicated) The 3 biggest lies the food industry wants you to believe How to simplify your meals, upgrade your energy, and never diet again Mentioned in this episode: Anna’s Eat Happy cookbooks Nate’s 5-Day Sugar Detox (free download) Why tracking calories isn’t always the answer “If it has more ingredients than your grandma’s whole kitchen — it’s not food” Follow Anna: on Instagram for recipes and real-food sauces _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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306: Pain-Free Performance: The Future of Fitness Ft John Rusin
07/28/2025
306: Pain-Free Performance: The Future of Fitness Ft John Rusin
If you want to get leaner and live longer, check out What if the way you’re training is actually setting you up for pain or burnout, even if it feels like you’re doing everything right? In this episode, I sat down with Dr. John Rusin to talk about how to train for strength, stay pain-free, and avoid burnout. He shared how training trends have shifted over the years and why doing just one workout a week won’t move the needle. We talked about why full-body workouts work best, how to approach mobility and recovery without wasting time, and why Olympic lifts and barbell back squats might not be right for everyone. John also shared how his new book brings together everything he’s learned over the past 20 years. Key Takeaways: Most programs today overemphasize strength and muscle but neglect athletic movement. Strength and hypertrophy aren’t enough, movement quality, mobility, and power matter too. Effective programming includes smart warmups, prehab, and recovery strategies. Resources: Dr. John Rusin is a sports performance specialist, physical therapist, and founder of the Pain-Free Performance Training System. He’s known for blending strength training with injury prevention and has worked with athletes, coaches, and everyday people to help them train hard without pain. @_becomeunbreakable_(IG) Book: Pain free performance, Move better, train smarter and build an unbreakable body by Dr. John Rusin (releases October 21, 2025) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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305: Scrolling Is Making Us Fat, Stupid, and Tired
07/21/2025
305: Scrolling Is Making Us Fat, Stupid, and Tired
If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/ Ever finish a meal, walk to the fridge, and start making the exact same thing you just ate? Yeah. I’ve done that. And it’s not because I’m a goldfish — it’s because I was SCROLLING while I ate. In this solo episode, I’m diving into how your phone might be quietly wrecking your metabolism, your sleep, your workouts — and your ability to actually feel full. This isn’t a “throw your phone in the ocean” rant. It’s a real look at how screen time hijacks your brain and what you can do about it — from a guy who still sometimes watches jiu jitsu fails when he should be training. What You’ll Learn: Why scrolling before bed leads to fat gain and exhaustion the next day How scrolling during meals makes you hungrier and messes with satiety The study that proves phone use in the gym crushes workout intensity What “interoceptive awareness” is — and how Instagram breaks it 3 simple rules to protect your energy, attention, and fat loss
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304: Rest Hard, Come Back Stronger: What 5 Weeks in Costa Rica Taught Me About Recovery, Momentum, and Energy
07/14/2025
304: Rest Hard, Come Back Stronger: What 5 Weeks in Costa Rica Taught Me About Recovery, Momentum, and Energy
If you want to get leaner and live longer, check out What if the secret to making more progress in your training, business, and life… was stepping away from all of it? In this solo episode, I’m sharing the biggest takeaways from my recent 5-week trip to Costa Rica — from how rest actually fuels momentum, to what happens when you finally disconnect from phones, work, and the pressure to always be “productive.” You’ll learn how time off can reset your nervous system, reignite creativity, and even improve performance — plus how to return to your workouts and habits without guilt or overwhelm. Whether you’re burned out, feeling stuck, or just overdue for a breather, this episode is your permission slip (and tactical guide) to recover like a high performer. 🔑 What You’ll Learn: Why stepping back doesn’t mean losing progress The surprising mental and physical benefits of true rest How to know when it’s time to unplug What happened to my energy, workouts, and focus after 5 weeks off How to ease back into training and habits without losing momentum The difference between passive rest and active recovery A personal challenge to help you recharge (even without leaving the country)
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303: The One Number that Dictates Health and Longevity (and How to use it) Ft. Torkil Faero
07/07/2025
303: The One Number that Dictates Health and Longevity (and How to use it) Ft. Torkil Faero
If you want to get leaner and live longer, check out What if your body could warn you about burnout or illness before you even feel it, possibly even days before it happens? In this episode, I sat down with Dr. Torkil Færø, a Norwegian doctor and author of The Pulse Cure, to talk about heart rate variability, or HRV and how it can give us early warning signs about our health. He shared how he got into HRV tracking while on a sailing trip, and how it opened his eyes to how much stress and recovery affect our bodies. We talked about what HRV really tells us, how wearables like Garmin, WHOOP, and Oura can help track it, and how small daily habits, like what you eat, how you sleep, or even when you work out, can change your HRV. Dr. Færø also told stories of real people who’ve used this data to catch serious health issues early, like cancer. Key Takeaways: It’s personal, track your own trends instead of comparing numbers with others. HVR It’s like having your own early warning system for stress and health. Garmin gives more detailed stress tracking, while Oura and WHOOP are great for sleep and tagging daily habits. Resources: Dr. Torkil Færø is a Norwegian medical doctor, emergency physician, and bestselling author of The Pulse Cure. After realizing his lifestyle was quietly damaging his health, he dove into the science of Heart Rate Variability (HRV) and became a leading voice on how to use wearable tech to track and improve stress, recovery, and overall well-being. His work has helped thousands of people better understand their bodies and take control of their health before problems arise. @dr.torkil (IG) The Pulse Cure by Dr. Torkil Færø - Book mentioned: The Body Keeps the Score by Bessel van der Kolk _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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302: Why Most Guys Are Losing Muscle, Motivation, and Their Edge — and How to Get It Back Ft. Ali Gilbert
06/30/2025
302: Why Most Guys Are Losing Muscle, Motivation, and Their Edge — and How to Get It Back Ft. Ali Gilbert
If you want to get leaner and live longer, check out What if your low energy, poor sleep, and lack of drive aren’t just signs of getting older… but signs that you’ve stopped taking care of yourself? In this episode, I talked with Ali Gilbert, a coach who works with men on their health, hormones, and habits. We got into why so many men feel like they’ve lost their edge and why it’s not just about testosterone. It’s about stress, poor recovery, and not asking for help until things get worse. We covered what really causes low sex drive, how stress and past experiences can affect performance, and why some men feel stuck trying to live up to an outdated idea of masculinity. Ali shared what she sees with men in their 40s, 50s, and 60s who’ve spent years focused on work and family, only to realize their health has taken a back seat. We also ran through common myths about testosterone and which methods actually help. Key Takeaways: Masculinity doesn’t mean hiding your emotions Low sex drive and energy are often signs of stress, not just low testosterone You can’t lead, protect, or provide at your best if your health is falling apart. Resources: Ali Gilbert is a men’s health expert known for helping men optimize their hormones, especially testosterone, through smart training, lifestyle strategies, and lab-based health insights. She's often called the “Queen of Men’s Health” and is the founder of the Silverback Summit, an event focused on advancing men’s health and performance. Silverback Summit @thealigilbert (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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301: You Don’t Have Sugar Cravings—You Have a Dopamine Problem
06/23/2025
301: You Don’t Have Sugar Cravings—You Have a Dopamine Problem
You think you’re addicted to sugar… but it’s way deeper than that. In this episode, Nate Palmer exposes the real root of cravings: dopamine addiction. We’ll break down how modern life hijacks your brain’s reward system, why your ancient biology can’t handle 24/7 comfort, and how you can take back control without relying on willpower alone. From prehistoric dopamine cycles to the modern sugar scroll-swipe-snooze trap, this is your wake-up call. If you feel stuck, lazy, unmotivated, or constantly reaching for snacks—you don’t need more discipline. You need a dopamine reset. What You’ll Learn: Why your brain is addicted to comfort—not calories The wild difference between ancient dopamine cycles and modern life How porn, DoorDash, and TikTok rewire your nervous system Why fasting isn’t just fat loss—it’s a mental upgrade The 4-part blueprint to rebuild your discipline and dopamine sensitivity The one mantra to dominate cravings, fatigue, and mental resistance: “I don’t take orders from cowards.” Resources Mentioned The Comfort Crisis by Michael Easter 2016 Stanford Study on dopamine and motivation 2021 Frontiers in Psychology study on compulsive porn use 5-Day Sugar Detox:
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300: Why Getting Lean Isn’t About the Perfect Diet Ft Andres Ayesta
06/16/2025
300: Why Getting Lean Isn’t About the Perfect Diet Ft Andres Ayesta
If you want to get leaner and live longer, check out What if the reason you keep failing on your diet has nothing to do with food... and everything to do with how you see yourself? In this episode, I sat down with registered dietitian Andres Ayesta to talk about why fat loss isn’t about finding the perfect meal plan. We talked about how most people chase quick fixes like keto or 75 Hard, but never shift their identity. Andrés shared how he helps clients focus less on perfection and more on becoming the kind of person who lives healthy habits day after day. We broke down why mindset matters more than macros, why confusion around food is often intentional, and how sustainable results come from building simple routines and aligning your actions with your long-term vision. Key Takeaways: People won’t act outside their identity—mindset comes first. Having a plan after “the plan” is key to sustainability. Athletes succeed with focus and a growth mindset, not just genetics. Resources: Andrés Ayesta is a registered dietitian and online nutrition coach who helps busy men over 30 improve their health through simple, sustainable habits. With a background in sports nutrition and years of experience working with both athletes and everyday clients, he focuses on mindset, behavior change, and building long-term systems—not quick fixes. Andres Ayesta’s Metabolic Assessment YouTube Channel @andresayesta (IG) Trendy Tactics Mentioned: Keto, intermittent fasting, 75 Hard, blood type diets, celery juice, seed oils, CrossFit, BFR training, cold plunges _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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299: The Food Pyramid is a Scam (The Truth about Government Nutrition Guidelines)
06/09/2025
299: The Food Pyramid is a Scam (The Truth about Government Nutrition Guidelines)
You’ve been told to trust the experts. To eat more grains. To fear fat. But what if the very foundation of our nutrition guidelines was built not on science—but on religion, corporate funding, and government agendas? In this eye-opening solo episode, Nate Palmer breaks down the wild (and true) history behind the food pyramid. From enemas and yogurt colonics at Battle Creek Sanitarium, to Kellogg’s anti-sex cereal crusade, to the billions that Big Food and Big Ag poured into shaping what you eat today—this episode is a masterclass in how we got here… and how to escape it. If you’ve ever wondered why the standard American diet is so broken, this is your moment of clarity. What You’ll Learn: Why the food pyramid was never based on health—but on economics and politics The bizarre religious roots of our dietary guidelines (yes, cereal was invented to stop masturbation) How the USDA’s dual mission created a massive conflict of interest The real reason fat was demonized—and who profited most from it How corporate donations to organizations like the American Heart Association shaped public perception What you can do today to eat against the pyramid and reclaim your health Resources & References: Procter & Gamble’s $1.7M donation to the American Heart Association McGovern Committee Dietary Goals (1977) Sugar Research Foundation’s funded studies to blame fat over sugar (1967) USDA Farm Subsidy Data (1995–2020, via EWG.org) Kellogg and Battle Creek Sanitarium archives Loma Linda University & Seventh-day Adventist dietary influence
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298: The Hidden Lever for Getting Lean and Jacked Ft. Joel Staley
06/02/2025
298: The Hidden Lever for Getting Lean and Jacked Ft. Joel Staley
If you want to get leaner and live longer, check out What if the reason you’re not losing weight isn’t just your food—but how you see yourself? In this episode, I sat down with Joel Staley, a coach who helps men lose fat and feel better by changing their habits and how they think about themselves. We talked about how easy it is to get stuck in a “fat dad” identity and how to shift into a new version of yourself, one small step at a time. Joel shared how he used 72-hour fasts to reset his body and mind, and how creating a “mind movie” he watches every morning helps him stay focused on the kind of life he wants to live. He even told a story about visualizing himself driving a sports car through the mountains… and how that exact moment actually happened in real life months later. We also talked about why most guys don’t need more diet info, they need a reason to believe they can change, some wins under their belt, and people in their corner who won’t let them quit. If you’ve been feeling stuck or off-track, this episode will help you see what’s really possible. Key Takeaways: The subconscious mind doesn’t process negatives well, so it’s better to phrase things positively. Being consistent with your mindset practices builds resilience against setbacks. Negative labels from others can reinforce bad habits, so addressing or limiting those influences is important. Resources: Joel Staley is a fitness coach and author who focuses on mindset, behavior change, and sustainable health. He helps people build lasting habits through positive thinking, community support, and practical strategies. Joel is also the creator of the “Winner Circle” coaching program and the author of Total Resets. Get Joel’s Book The Total Reset: Reprogram Your Mind, Transform Your Body. @joelstaleyfitness (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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297: Why You Shouldn’t Mix Carbs and Fats (If You Want to Burn Fat)
05/26/2025
297: Why You Shouldn’t Mix Carbs and Fats (If You Want to Burn Fat)
If you want to get leaner and live longer check out What if the “healthy balanced meals” you’ve been eating are actually slowing down your fat loss? In today’s episode of Get Leaner and Live Longer, Nate breaks down the biochemical trap of combining carbs and fats in the same meal — and why this combo might be the reason you're not seeing results. You’ll learn how to structure your meals for maximum fat-burning, steady energy, and simplified nutrition — without counting a single calorie. 💡 What You’ll Learn: Why mixing carbs and fats triggers fat storage The role of insulin and metabolic flexibility How to build meals that keep you full and lean The post-workout mistake that made Nate feel like trash A simple food timing tweak that helped one client drop 9 lbs in 3 weeks 🧪 Referenced Studies: Edgerton et al. (2007). Insulin’s inhibition of lipolysis lasts for hours after a meal. Published in Diabetes. Blaak et al. (2011). High-fat, high-glycemic meals impair metabolic flexibility and increase fat storage. Published in Obesity.
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296: Do You Need TRT? Hormones, Sexual Health, and When to Start Testosterone Ft Patricia Zamora
05/19/2025
296: Do You Need TRT? Hormones, Sexual Health, and When to Start Testosterone Ft Patricia Zamora
If you want to get leaner and live longer, check out What if your low energy, brain fog, or poor sleep had more to do with your hormones than you realize? In this episode, I sat down with Patricia Zamora, a nurse practitioner who helps men improve their health through hormone balance. We talked about how to raise testosterone naturally, when TRT might be a good option, and why some men still don’t feel great even if their lab numbers look normal. Patricia shared why cardio is key for overall health, especially if you're on testosterone. We also covered how medications like Clomid and Enclomiphene work, and why many regular doctors aren’t fully trained in hormone therapy. We wrapped up with simple habits that can make a big difference, like walking more and slowing down with breathing or mindfulness. If you’ve been feeling off and want to get back to feeling like yourself, this episode is a great place to start. Key Takeaways: TRT Isn’t Always the First Step. Most doctors aren’t trained in hormone therapy. Don’t assume your GP is an expert. Hormone issues affect both partners. Couples should learn and work through it together. Resources: Patricia Zamora is a men’s health nurse practitioner who focuses on hormone optimization, testosterone therapy, and sexual wellness. With a passion for education and practical solutions, she helps men understand how lifestyle, stress, and medical care affect their hormones and overall health. Patricia also emphasizes the importance of cardio, mindfulness, and clear communication in relationships for long-term well-being. Patricia Zamora’s Website @themenshealthnp (IG) YouTube Channel _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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295: Evolutionary Eating for All Day Energy and Fat Loss
05/12/2025
295: Evolutionary Eating for All Day Energy and Fat Loss
Get access to the – Start Phase 1 today: https://milliondollarbodylabs.com/collections/5-day-sugar-detox If you’re still eating breakfast like it’s 1995 — cereal, juice, and a mid-morning crash — this episode is your wake-up call. Nate Palmer breaks down a new way to eat that aligns with your body’s natural rhythms, giving you more focus, better workouts, deeper sleep, and steady energy without the 3pm desperation coffee. You’ll learn how to structure your meals like a modern caveman, why delaying carbs might be the fat-loss fix you’ve been missing, and what a “perfect day of eating” actually looks like — without counting a single calorie. Plus, apple fritters, macro-snitching children, and why eating to win means playing the long game. What You’ll Learn: Why most diets miss the real purpose of food The surprising link between hunger and mental performance How carb timing affects blood sugar, sleep, and cravings What ancient cavemen can teach us about productivity A simple day-by-day eating structure to boost energy and burn fat The truth about blood sugar crashes (and how to avoid them) How to flip your meals to feel energized, not exhausted Resources Mentioned: – Start Phase 1 today: https://milliondollarbodylabs.com/collections/5-day-sugar-detox Want personal guidance? DM me the word “lean” on Instagram Learn more at
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294: Is Your Mouth Health Affecting Your Longevity Ft Dr Erin Sheffield
05/05/2025
294: Is Your Mouth Health Affecting Your Longevity Ft Dr Erin Sheffield
If you want to get leaner and live longer, check out What if simple habits like mouth breathing or drinking diet soda are quietly ruining your teeth? In today’s episode, I sat down with Dr. Erin Sheffield, a dentist, to explore how things like mouth breathing, dry mouth, and diet sodas contribute to tooth decay. Dr. Sheffield shared how mouth taping can help protect your teeth at night by reducing the effects of mouth breathing, and we discussed why fluoride in toothpaste plays a key role in remineralizing enamel. We also touched on some natural alternatives like Hydroxyapatite toothpaste for those wary of fluoride. Beyond just brushing and flossing, we talked about how making smart choices today can save you from expensive dental work down the line. Dr. Sheffield also emphasized the importance of preventive care, especially when it comes to making informed decisions about your oral health. Key Takeaways: Taking care of your teeth isn’t just about brushing twice a day. Don’t base your dental care decisions solely on insurance coverage. Diet sodas, even without sugar, are still very acidic and can erode enamel over time. Resources: Dr. Erin Sheffield is a dental expert who specializes in holistic oral health. With a focus on the connection between oral care and overall well-being, Dr. Sheffield provides practical advice on how habits like mouth breathing, diet, and fluoride use can impact your dental health. She offers insights into preventive care and alternative solutions for maintaining strong, healthy teeth. @drerinsheffield (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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293: The 6 Phases of Energy-First Fat Loss (How to Lose 30lbs this Year)
04/28/2025
293: The 6 Phases of Energy-First Fat Loss (How to Lose 30lbs this Year)
(free this week): https://milliondollarbodylabs.com/collections/5-day-sugar-detox Tired of burnout, broken diets, and workouts that don’t deliver? In this episode, I walk you through the exact 6-phase system that’s helped thousands of busy entrepreneurs and parents lose fat, gain energy, and finally feel in control of their health—without tracking every bite or living in the gym. It’s not about doing more—it’s about doing the right things in the right order. What You’ll Learn: Why most “healthy” routines leave you exhausted The truth about energy and fat loss (and why you’ve probably had it backwards) The exact 6-phase method that builds a lean body from the inside out Why Phase 1 (sugar detox) hits harder than your favorite pre-workout How to structure your meals so you have all-day focus and sleep better What mouth taping, cold plunges, and 48-hour fasts have to do with long-term results Resources Mentioned: – Start Phase 1 today: https://milliondollarbodylabs.com/collections/5-day-sugar-detox Want personal guidance? DM me the word “lean” on Instagram Learn more at
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292: Can You Get in Shape While Drinking? A Case for an Alcohol Free Lifestyle ft James Swanwick
04/21/2025
292: Can You Get in Shape While Drinking? A Case for an Alcohol Free Lifestyle ft James Swanwick
If you want to get leaner and live longer, check out What if those two or three drinks you have each week do more harm than you think? What if they’re affecting your sleep, your mood, your focus, and even your income? In today’s episode, I sat down with James Swanwick to talk about what really happens when you remove alcohol from your life. James is the founder of Alcohol-Free Lifestyle and the author of Clear, a book based on ten years of research into how alcohol impacts high performers. We looked at how drinking can affect every part of your life. James shared a four-part exercise that helps you evaluate how alcohol might be showing up in your health, wealth, relationships, and overall happiness. He explained how many business owners operate at 60 percent of their potential because of drinking and how removing it often leads to better decisions, more energy, and increased revenue. We also explored what it means to choose an alcohol-free lifestyle. It’s not about being in recovery or saying no to something. It’s about choosing a different, better way to live. Key Takeaways: It’s not about quitting—it’s about choosing a lifestyle that works better for you. Entrepreneurs who drink may be leaving up to 20% of their income on the table Even small amounts of alcohol can have a big impact on your day-to-day life. Resources: James Swanwick is an entrepreneur, speaker, and founder of Alcohol-Free Lifestyle, a coaching program that helps high performers reduce or quit alcohol. He’s also the author of Clear, a neuroscience-based guide for breaking free from alcohol without relying on traditional recovery methods. James is known for helping people improve their sleep, focus, and performance by choosing a life without alcohol. @jamesswanwick (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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291: The Easiest Meal Planning Strategy that Makes it Effortless to Get Lean
04/14/2025
291: The Easiest Meal Planning Strategy that Makes it Effortless to Get Lean
If you want to grab the meal planning template tool we talk about, check out Tired of spending your entire Sunday on meal prep, only to end up throwing out sad containers of chicken and rice by Thursday? In this episode of Get Leaner and Live Longer, Nate Palmer introduces a fresh, flexible approach to meal planning designed specifically for busy parents and business owners. Say goodbye to boring bulk-prepped meals and hello to Flex Prep — a new system where you batch-cook protein just once or twice a week, then build fast, delicious meals on the fly. 🔥 What You’ll Learn in This Episode: Why traditional meal prep doesn’t work for most people long-term The science behind decision fatigue and how Flex Prep eliminates it How to batch-cook once and eat better all week with a flexible meal planning strategy The secret to making healthy meals the easiest option in your house A smarter approach to protein that reduces cravings and supports fat loss 💥 New Opportunity: The Flex Prep Method Flex Prep is the anti-meal prep meal planning system. It’s quick, sustainable, and designed to fit your lifestyle — not take over your weekend. All you need is a plan, and that’s exactly what you’ll get today. ✅ Download the Free Weekly Meal Planning Template Get the exact Nate uses with clients to make Flex Prep easy, fast, and effective.
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290: Slow Aging and Stop Chronic Disease with Glutathione? Ft. Dr Nayan Patel
04/07/2025
290: Slow Aging and Stop Chronic Disease with Glutathione? Ft. Dr Nayan Patel
If you want to get leaner and live longer, check out What if getting older didn’t mean slowing down but living life to the fullest? What if your body could heal, adapt, and even thrive, no matter your age? Today, I sat down with Nayan to talk about his father’s incredible transformation after the age of 78. From struggling with diabetes to walking six miles a day, undergoing a double knee replacement, and traveling the world well into his 80s, his story is proof that it’s never too late to reclaim your health. A key factor in his father’s turnaround? Glutathione. Known as the body’s “master antioxidant,” it helps reduce oxidative stress, detoxify, and support the immune system. Boosting his levels improved blood sugar, energy, and recovery—helping him not just survive but thrive. We also talked about what happened when his father fell ill while traveling in India at 89. Even in his final days, he was fully living—showing that longevity isn’t just about adding years but making those years count. Key Takeaways: - Mindset and perseverance can help overcome medical and physical challenges. - Your body is capable of more than you think. - Surgery and medical procedures should be approached with a proactive and informed mindset. Resources: Dr. Nayan Patel is a health advocate and entrepreneur passionate about longevity and optimal well-being. Through personal experience, he has witnessed the power of nutrition, movement, and mindset in transforming health at any age. His insights challenge conventional beliefs about aging, proving that the right lifestyle choices can lead to a vibrant, active life—even in later years. @aurowellness (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. - Nate Palmer’s Website: - "The Million Dollar Body Method" by Nate Palmer: - - Lean Energy Stack: - @_milliondollarbody (IG)
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289: Carry Heavy, Get Strong: The Most Underrated Exercise for Real-World Strength
03/31/2025
289: Carry Heavy, Get Strong: The Most Underrated Exercise for Real-World Strength
Why Loaded Carries Torch Fat, Fix Your Posture, and Predict How Long You’ll Live To get leaner and live longer go to: https://milliondollarbodylabs.com/ If you’re a busy dad or entrepreneur looking to get leaner, stronger, and harder to kill—without wasting time—this is the episode for you. Today, Nate breaks down one of the most powerful and underrated exercises in the gym: loaded carries. Whether it’s farmer’s carries, suitcase carries, or front rack walks, these simple movements deliver massive returns in grip strength, posture, fat loss, and real-world functional strength. Backed by science and real-life examples, you’ll discover how loaded carries boost metabolism, improve cardiovascular conditioning, and protect your joints while building full-body stability. Nate dives into a powerful study showing the link between grip strength and longevity—plus 6 more research-backed reasons why every man over 30 should be doing loaded carries every week. This episode gives you specific benchmarks, programming tips, and a strength scale to measure your progress. By the end of the episode, you’ll know exactly how to incorporate carries into your training—and you’ll be challenged to test your own dad-strength by carrying 50% of your bodyweight per hand for 60 seconds. Tag Nate on Instagram with your results and take one step closer to becoming leaner, more capable, and built for life outside the gym.
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288: Discipline Equals Freedom Ft. Drew Biemer
03/24/2025
288: Discipline Equals Freedom Ft. Drew Biemer
What if your fitness routine wasn’t just about looking good, but about being truly ready for whatever life throws at you? What if losing weight and getting in shape wasn’t about following the latest diet trend, but about learning how to take control of your health for good? Today, I sat down with Drew Biemer, a coach who works with first responders and people looking to drop serious weight. His approach? No gimmicks, no fluff—just real, sustainable strategies to get strong, stay fit, and be prepared for anything. We talked about why first responders can’t afford to be out of shape and how their level of fitness can mean the difference between life and death in high-pressure situations. But even if you’re not a firefighter or police officer, these principles still apply—being in shape isn’t just about aesthetics, it’s about being able to show up for yourself and the people who rely on you. Drew also shared some straight-up truths about nutrition. If a box of cereal has to tell you it’s “healthy,” it probably isn’t. Instead of chasing trends, he breaks down how to make smarter food choices and build a diet that actually works for you. Key Takeaways: Discipline leads to freedom by giving individuals control over their health and fitness. Whole foods and proper nutrition are critical in performance and long-term health. A good coach equips people with knowledge so they can sustain their fitness journey independently. Resources: Drew Biemer is a coach specializing in helping first responders stay mission-ready and guiding individuals from obesity to sustainable fitness. With a no-nonsense approach to training and nutrition, he focuses on equipping people with the tools they need to take control of their own health—without relying on a coach forever. @conditionwon (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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287: Fasting for Mental Domination: The Cheat Code for Focus, Willpower, and Peak Performance
03/17/2025
287: Fasting for Mental Domination: The Cheat Code for Focus, Willpower, and Peak Performance
Want to sharpen your focus, build unbreakable discipline, and tap into peak mental performance? In this episode, we break down how fasting rewires your brain for productivity, boosts BDNF for sharper thinking, and trains your willpower like a Navy SEAL. Hear how Jack Dorsey, Georges St-Pierre, and monks use fasting to gain an edge—and learn how you can do the same. Plus, get a simple fasting protocol to unlock mental clarity and self-control starting today!
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286: Your Gut is Making You Fat, Sick, and Tired Ft. Josh Dech
03/10/2025
286: Your Gut is Making You Fat, Sick, and Tired Ft. Josh Dech
What if everything you thought you knew about autoimmune diseases was wrong? What if gut health holds the key to not just looking better but living longer and feeling your best? In today's episode, I sat down with gut health expert Josh Dech to challenge some big ideas about chronic illness. Josh broke down why conditions like Crohn’s and colitis might not be autoimmune at all—and what that means for the way we treat them. We talked about how gut health affects more than just digestion. It plays a huge role in brain function, skin health, and even how we age. Josh explained why mainstream medicine often focuses on treating symptoms instead of finding the root cause, leading many people to feel stuck in a cycle of medication without real healing. One of the most fascinating parts of our conversation was Josh’s theory that so-called “autoimmune” diseases might actually be the body responding to hidden infections—not attacking itself. If he's right, it could completely change the way we approach chronic illness. Key Takeaways: The medical system often focuses on symptoms rather than root causes. Many chronic diseases labeled as genetic or autoimmune may have environmental causes. Instead of accepting a diagnosis at face value, it is crucial to investigate potential root causes and seek solutions beyond conventional treatments. Resources: Josh Dech is a gut health specialist who helps people heal digestive issues like Crohn’s and colitis naturally. He focuses on finding the root causes of these conditions instead of just treating symptoms. Josh challenges common medical beliefs and shares simple, effective ways to improve gut health. @johndech.health (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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285: Sex, Relationships, & Fitness - How to Talk to Your Partner about Getting in Shape Ft. Melissa Vogel
03/03/2025
285: Sex, Relationships, & Fitness - How to Talk to Your Partner about Getting in Shape Ft. Melissa Vogel
Ever wonder why some people crush their fitness goals while others struggle to stay on track? What if the biggest challenge isn’t just about workouts and meal plans but also about the people around us, our mindset, and how we see ourselves? In this conversation with Melissa Vogel, we discuss the deeper aspects of fitness beyond workouts and meal plans. Melissa shares how leading by example—especially as parents—plays a crucial role in shaping the habits of those around us. She highlights the importance of being mindful of our environment and the people we surround ourselves with and how their support (or lack of it) can impact our journey. We also dive into the topic of sabotage—both from others and from ourselves. Whether it’s a partner unintentionally offering temptations or internal struggles that make us slip back into old habits, Melissa explains how identity plays a huge role in making lasting change. Lastly, we touch on relationships and communication. Fitness isn’t just about physical health; it’s also about mindset and support systems. Having honest conversations, setting boundaries, and creating a space where both partners feel valued can make all the difference in maintaining long-term success. Key Takeaways: Self-sabotage happens when identity doesn’t align with new habits. Hard conversations are necessary for growth in both fitness and relationships. Words have power, so use them wisely. Resources: Melissa Vogel is a fitness expert, speaker, and host of the Bomb Mom podcast. With years of experience in health, mindset, and personal transformation, she helps busy individuals break past their limitations and build strong, confident bodies. Her approach goes beyond workouts—focusing on identity, environment, and the power of mindset to create lasting change. Melissa’s podcast @itsmelissavogel (IG) _______________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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284: Reclaiming Health after Anorexia & Obesity Ft Mark Ennis
02/24/2025
284: Reclaiming Health after Anorexia & Obesity Ft Mark Ennis
In this episode, I sit down with Mark Ennis to talk about why so many people struggle with weight loss, stress, and hormones—even when they feel like they’re doing everything “right.” If you’ve been stuck in a cycle of dieting, endless cardio, and frustration, this conversation is for you. We understand why too much cardio can make things worse—spiking cortisol, messing with sleep, and making fat loss harder. Mark explains why strength training, especially for women, is a game-changer for balancing hormones and getting real results. Plus, we talk about something most fitness programs ignore—how men and women need to train differently because their bodies aren’t the same. Ignoring this has led to a rise in inflammation, fertility struggles, and a ton of other health problems. We also dive into the dark side of the fitness industry—why influencers push unrealistic programs that don’t work for people with jobs, families, and actual responsibilities. Mark shares his journey through anorexia, obesity, and self-doubt, and what he would say to his younger self if he could go back. Key Takeaways: Fixing hormone imbalances first makes losing weight way easier. The right information can change everything—ask better questions and trust the right people. We're all unique, so what works for one person might not work for another. Resources: Mark Ennis is a fitness coach and nutrition expert specializing in strength training, hormone health, and sustainable weight loss. After overcoming anorexia, obesity, and years of struggling with body image, he now helps men and women break free from extreme dieting and unrealistic fitness plans. Through his coaching and platform, Fitness Beyond Time, Mark focuses on balancing hormones, managing stress, and training smarter—not harder—to achieve lasting results. Website @fitnessbeyondtime01 (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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283: The Truth About Belly Fat: 11 Hidden Reasons You’re Storing Visceral Fat (And How to Fix It)
02/17/2025
283: The Truth About Belly Fat: 11 Hidden Reasons You’re Storing Visceral Fat (And How to Fix It)
Is belly fat just about eating less and moving more? Or is something else going on? In this episode, I break down why belly fat isn’t just a calorie problem—it’s a hormone, sleep, and stress problem too. If you’ve been grinding away at the gym, eating “clean,” and still not seeing results, there’s a good chance something deeper is at play. We’ll talk about how stress and cortisol can make you store more fat, why poor sleep leads to cravings and weight gain (even if you think you’re getting enough), and how hydration plays a way bigger role than most people realize. I also share what I learned from analyzing 500 sleep trackers—and why so many people are sleeping but not recovering. Fat loss isn’t about suffering through more cardio or cutting more calories. It’s about fixing the hidden issues that make your body hold onto fat. Small changes—like managing stress, optimizing sleep, and staying properly hydrated—can make fat loss feel way easier. Key Takeaways: Small, consistent changes lead to long-term fat loss rather than quick fixes. Drinking enough water isn’t just about hydration—it’s essential for metabolizing and eliminating fat. Fat loss happens primarily at night, so optimizing sleep is critical for results. Resources: 8 in 6 Sleep System – Get better sleep in less time _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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282: Flow Rope - The Best Exercise You've Never Heard Of? Ft Sam Gibson
02/10/2025
282: Flow Rope - The Best Exercise You've Never Heard Of? Ft Sam Gibson
What if learning something new wasn’t about talent or luck, but about pushing past the frustration that makes most people quit? In this episode, I sit down with Sam Gibson, a rope flow coach and entrepreneur, to break down what it takes to learn a new skill. Sam shares his journey with rope flow, the challenges he faced early on, and why so many people give up before reaching their first breakthrough. We dive into learning mechanics, exploring how starting simple, building confidence, and focusing on progress over perfection can make a huge difference. Sam explains why rope flow isn’t just about fitness but also about improving coordination, rewiring neural pathways, and even helping people with conditions like Parkinson’s. We also explore how rope flow fits into any routine, whether as a warm-up, a workout, or a mindfulness practice. Sam shares practical advice for beginners, including the best movements to start with and how to stay motivated through the learning curve. Key Takeaways: Consistency is key—just a few minutes a day can lead to noticeable improvements. A simple rope or resistance band can be used to start practicing before investing in a specialized flow rope. Online resources, courses, and community groups provide support and structured learning for those new to rope flow. Resources: Sam Gibson is a rope flow coach and entrepreneur dedicated to helping people improve coordination, mobility, and mental focus through movement. As the founder of Flow Ropes UK, he teaches beginners and athletes how to incorporate rope flow into their daily routines for better physical and cognitive performance. Website @flowropesuk (IG) _________________________________________ Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally. Nate Palmer’s Website: "The Million Dollar Body Method" by Nate Palmer: Lean Energy Stack: @_milliondollarbody (IG)
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