Get Leaner & Live Longer

In this episode of Get Leaner and Live Longer with Nate Palmer, I'm pulling together the most effective belly fat elimination strategies I've covered across dozens of past episodes. Not hacks. Not detox teas. Not spot reduction myths. These are the principles that consistently work for busy parents, entrepreneurs, and high performers who want a leaner waist without wrecking their energy or sanity. This is the condensed playbook. If you've listened for a while, this connects the dots. If you're new, this is the foundation. What You'll Learn • Why belly fat is more about hormones and stress than crunches • The hidden behaviors that quietly drive visceral fat • How to structure food, sleep, training, and stress to shrink your waistline sustainably • Why most people stay stuck even when they're "doing everything right

If you want to get leaner and live longer check out https://milliondollarbodylabs.com Is your healthy routine feeding hidden infections that cause brain fog and bloating? Why do most probiotics fail to fix a damaged gut? I talk with Dr. Michael Biamonte about Candida and dysbiosis. He explains how he used engineering to reverse engineer illness. We discuss how Candida mutates to survive and why rotating herbs every four days stops the cycle. He shares why iron and vitamin D feed infections. We cover the link between gut issues and autoimmune conditions. He details how biocybernetics identifies imbalances. He highlights the need to clear toxins before adding probiotics. We explore how to find the cause of health issues instead of covering symptoms with medications. Key Takeaways Rotate different antifungal herbs every four days to prevent Candida from mutating and becoming drug-resistant. Antifungals create oxidative stress, so taking antioxidants like Vitamin A or CoQ10 during treatment can stop them from working. Lower the Candida load before taking probiotics because the fungus repels bacteria through polarity. Candida needs iron and Vitamin D to survive, so taking these supplements during an active infection may feed the fungus. Dysbiosis blocks detoxification pathways, making it difficult for cleanses to work until the biome is corrected. Leaky gut syndrome allows toxins and proteins to enter the bloodstream, which triggers most autoimmune conditions. Biocybernetics uses blood and urine tests to analyze physiological self-regulation and find imbalances before they become diseases. Symptoms like brain fog and bloating often follow a specific progression from digestion issues to memory loss and rashes. "You don't have a drug deficiency"; medications typically mask symptoms rather than fixing the underlying imbalance. Resources Dr. Michael Biamonte's Book: The Candida Chronicles https://www.amazon.com/Candida-Chronicles-Mannual-Yeast-infections/dp/0692756191 Dr. Michael Biamonte's Websites: The Biamonte Center for Clinical Nutrition https://health-truth.com New York City Thyroid Doctor https://www.newyorkcitythyroiddoctor.com New York City Candida Doctor https://www.newyorkcitycandidadoctor.com 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  

Most people don't get into trouble with desserts because of sugar. They get into trouble because of context. In this episode, Nate breaks down how he eats sweets, baked goods, and desserts without wrecking his energy, digestion, or body composition. This isn't rigid nutrition science or a fat loss "hack." It's a practical framework he follows about 70 percent of the time that works extremely well in the real world. You'll learn why eating dessert in isolation is the biggest mistake people make, how insulin really works as a nutrient traffic signal, and why pairing carbs with protein leads to very different outcomes than pairing carbs with fat. Using the green lights metaphor, Nate explains how carbs raise insulin, why insulin doesn't choose what gets stored, and how controlling what's already circulating in your body changes where those calories end up. The episode also covers the best times to eat dessert, including post workout and pre workout scenarios, plus what to do in worst case situations when dessert is happening no matter what. Nate outlines simple pairing strategies that reduce damage, improve recovery, and keep food from turning into a stressor. This episode is for anyone who wants to enjoy sweets without guilt, stop fearing carbs, and start eating like their body is a system instead of a morality test. Key topics covered: Why dessert itself isn't the problem The green lights metaphor for insulin and nutrient storage Why carbs plus fat is the worst pairing Why carbs plus protein works better Best and worst times to eat sweets The 70 percent rule for sustainable eating Carbs don't decide what gets stored. They decide how fast things move.

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   Are you optimizing your diet and gym time but still feeling wired and foggy? Could the hidden culprit be mental inflammation shortening your health span without you even knowing it?   I talked with Dr. Shivani Gupta about mental inflammation. This stress keeps the nervous system in fight or flight. It ruins digestion, sleep, and clarity. We discussed her book, The Inflammation Code. She explains how Ayurvedic medicine offers solutions through rituals and breath work. We cover elemental design and the body types: Vata, Pitta, and Kapha. Dr. Gupta shares why news and social media inflame the mind. She provides tools like tea time and decompression points to build resilience. We explore the power of spices like turmeric for healing. Her approach focuses on physiology to change how the body manages stress and productivity for longevity.   Key Takeaways Mental inflammation is chronic emotional stress that creates low-grade inflammation and depletes your vitality, or OJUS. Self-care rituals like setting daily intentions and practicing breath work create a reservoir of peace. "Tea time is me time" acts as a physical trigger to shift the body into the parasympathetic nervous system for rest and digestion. Aligning with your circadian rhythm is essential; sleeping from 10 PM to 2 AM is the most important window for clearing inflammation. Elemental design identifies your specific body template (Vata, Pitta, or Kapha) to inform how you should manage your diet and energy. Consuming news and social media triggers a fear-based fight or flight state, contributing significantly to mental inflammation. For therapeutic benefits, use high volumes of spices (teaspoons, not sprinkles) like turmeric, ginger, and cumin in your cooking. When feeling sick, use the Kitchari protocol—a simple porridge that allows the gut to rest so the body can focus on healing.   Resources Dr. Shivani Gupta's Book: The Inflammation Code https://www.theinflammationcode.com/   Elemental Design Quiz: https://shivanigreenliving.clickfunnels.com/quiz   Dr. Shivani Gupta's Website: https://shivanigupta.com   Fusionary Formulas Website: https://fusionaryformulas.com Use the code GETLEANER for 15% Off   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

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 gives you margin later on, and where people misinterpret "decline" as "doom." We also zoom out and connect this research to other well established predictors of longevity and independence like grip strength, VO2 max, daily movement, and basic functional capacity. If you've ever wondered whether starting later means it's pointless, or whether what you do now still matters, this episode puts that question to rest. The answer is not comforting, but it is empowering. What You'll Learn What the 47-year study actually measured and what it did not Why fitness peaks earlier but remains modifiable for decades How starting level and rate of decline matter more than age alone Why grip strength, aerobic capacity, and movement volume predict longevity The difference between locking in a baseline and locking in your fate The real takeaway for people in their 30s, 40s, and beyond Key Takeaway You don't age out of fitness. You age into consequences. The goal isn't to stay young. The goal is to raise your floor and slow the slope.

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   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 learning. Jay shares how he puts his ego in check to learn from students. He explains how training helps him find peace in traffic. We talk about the bonds formed through sweat and the value of choosing a path of discipline.   Key Takeaways Leadership is built through daily, unsexy reps over decades, focusing on competence over just excitement. Culture starts at the top. To earn loyalty, a leader must show up for their people when it counts, regardless of their level or status. The Ecological Dynamics or Constraints Led Approach (CLA) focuses on learning through games and resistance rather than static drilling. Check your ego to remain a student. Growth stops when you believe you have nothing left to learn from others, including those with less experience. Jiu-Jitsu makes you comfortable with being uncomfortable, providing mental and spiritual strength that translates into patience in high-stress life situations. Choose your hard or it will be chosen for you. Disciplined training prepares you to handle life's daily frustrations with a smile.   Resources Jay Pages Jiu-Jitsu & MMA Website: https://jaypagesjjmma.com   Jay Pages' Instagram: @jayjpages https://www.instagram.com/jayjpages   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

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 health • How training volume and intensity are quietly coming down while results improve • Why zone 2 cardio and strength training are becoming the foundation • What nutrition habits are replacing extreme diets • Why sleep is now the main fat loss lever • How nervous system regulation is becoming a competitive advantage • Why supplements are getting simpler instead of more complex • How identity based habits are replacing challenge culture  

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   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 shares why he quit caffeine and alcohol to find his own energy. We explore how small daily actions create peace rather than just hitting targets. He advocates for systems thinking where every action affects the whole machine.   Key Takeaways ●     REPS stands for Repetitive Excellence Produces Success. ●     True transformation requires an identity shift, not just a six-week challenge; if who you are hasn't changed, you will return to old habits. ●     Mastery is an energy to embody every morning through a system of "quick wins". ●     A "Mastery Morning" involves three pillars: a physical win (like a walk), a mental win (journaling or study), and a spiritual win (intentional silence). ●     Building a "bored brain" is essential in an overstimulated world to help you get back to a state of presence and silence. ●     Systems thinking means recognizing that every small action (or "rep") affects the entire machine of your life. ●     "Stacking" one new behavior every two weeks leads to 26 new habits by the end of a year. ●     The "planning trick" is when the excitement of planning replaces the actual work; the best time to start a new habit is "now" rather than waiting for Monday or New Year's.   Resources ●     Life Is REPS Website: https://lifeisreps.com   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  

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 cravings • Why most symptoms are downstream of ignored systems • The hidden cost of comfort and constant stimulation • Why identity shifts outperform goals every time • How maintenance beats rescue when it comes to longevity • What this year revealed about sustainable fat loss • The difference between alignment and optimization • What to carry forward and what to stop doing next year Key Takeaway Most people don't need more information. They need fewer things working against them. This episode is about removing friction, lowering noise, and building systems that make progress inevitable instead of fragile.

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   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 connection is the foundation for healing, pairing modern science (psychotherapy/neuroscience) with mindfulness and shamanic practices. He shares incredible stories, like how physical pain of 20 years disappeared after one ceremony. We explore how their structured retreats help individuals integrate lessons by building capacity to process experiences, avoiding resistance, and teaching the skill of presence.   Key Takeaways Transformation often occurs because people become accustomed to a lesser quality of living and do not realize the difference until it is shown to them. The process at Ceremonia focuses on connection as the foundation for healing. Many participants experience significant physical transformations alongside emotional and mental shifts; at least two out of ten people often have a life-changing physical transformation. The two key variables determining a psychedelic experience are dosage and the subjective feeling of safety/capacity. The most inconvenient truth about connection is that real connection comes from experiencing "now" (presence) and the impact you are having on someone else in the current moment, not from history or background. A simple tool for practicing presence is asking yourself: "What's it like to be me right now?".   Resources Website: https://www.ceremoniacircle.org Instagram: @ceremoniacircle https://www.instagram.com/ceremoniacircle Facebook: https://www.facebook.com/ceremoniacircle YouTube: @ceremoniacircle https://www.youtube.com/@ceremoniacircle   Upcoming Retreats Mentioned: Awaken Together (January 13-18); Heal with Ayahuasca (February 2-8); Weekend Retreat (March 6-8).   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  

If 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

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   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 reactionary, moving beyond the current sick-care model. We discuss how their AI platform analyzes this massive data to create customized health plans, significantly reducing costs and giving constant, gentle reminders to change daily habits, making prevention affordable and effective. We also cover the challenges of getting consumers ready for a doctorless AI model and the essential role of human doctors in the future.   Key Takeaways Longevity Health offers a fully HIPAA compliant, physician-led virtual clinic for $11,000 per year, which is a fraction of the cost of some high-end clinics. The virtual clinic provides comprehensive testing, including a DEXA scan (for bone density and visceral fat), a CGM glucose monitor (worn for about two months), a blood test (analyzing around 60 biomarkers), a VO2 max test, a sleep study, and gut biome analysis. The tests are tailored to the individual's specific health concerns and family history. DEXA and blood tests are the metrics repeated most often every quarter to see real change. The "trillion dollar business" is what they are building around AI. AI has the potential to significantly reduce the cost of personalized medicine and make health information more accessible to the masses. AI is not fully ready yet, as it still "hallucinates," and regulations are not yet finalized. Furthermore, consumers are not fully ready for the "driverless doctor" and still desire a human physician in the loop for critical decisions. The preventative health approach requires giving people a "check engine warning light" via an app, offering constant, gentle reminders to reinforce healthy behaviors before a disease is diagnosed.   Resources Website: https://www.longevityhealth.me LinkedIn: https://www.linkedin.com/in/hunterziesing   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  

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   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 naturally by providing bulk, reducing hunger, and mitigating the effect of sugar. His approach involves practical, everyday systems like habit stacking and focusing on food volume to give control back to the individual.   Key Takeaways Type 2 diabetes is caused by the accumulation of visceral fat (more than a gram or two) on the pancreas, which hinders its function. It has been known since the 1970s that you can absolutely reverse diabetes. Losing more than 10% of your body weight causes the body to pull fat off the pancreas, leading to the reversal of Type 2 diabetes roughly 80% of the time. Soluble fiber, found in foods like broccoli, Brussels sprouts, oatmeal, and chickpeas, slows digestion and absorbs sugar, mitigating blood sugar spikes. By focusing heavily on soluble fiber, you feel very full all the time, which is a key mechanism for effortless weight loss and managing cravings. Performing even a small amount of exercise, such as two to five minutes of walking immediately after a meal, can knock blood sugar down by up to 25%. The current medical model for treating diabetes in the U.S. is structured to promote dependency on medication, making diabetes prevention and remission less of a focus.   Resources Website: https://www.beatingdiabetes.us Book: Beating Diabetes by Chris Reade. https://www.beatingdiabetes.us/the-book Instagram: @beatingdiabetesus https://www.instagram.com/beatingdiabetesus LinkedIn: https://www.linkedin.com/company/beatingdiabetes/   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  

If you want to get leaner and live longer check out https://milliondollarbodylabs.com 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 black-and-white "bumpers" instantly kills cravings • The single daily anchor that keeps your physiology stable through chaos • The dangerous lie of "I'll start in January" — and how to break it • The one food strategy that actually matters (hint: not cauliflower swaps) • How delayed gratification rewires your holiday habits fast Links & Resources: •  Check out the Prime Protocol • Follow Nate on Instagram for daily fitness and nutrition tips If You Enjoyed This Episode: Share it with a friend who's trying to stay on track this holiday season and leave a rating so the show reaches more people ready to get leaner and live longer.

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   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 whole foods, consistent movement, connection, and purpose. I also asked Jon how tackling difficult physical challenges builds mental resilience and self-belief.   Key takeaways Lifestyle is a powerful driver of longevity: Lifestyle habits strongly influence gene expression (epigenetics). Reprogramming the subconscious is key to health: Override negative thought narratives by intentionally inputting "brain food" (positive psychology) combined with exercise, which can drive positive gene expression. Build mental resilience: Challenging physical activity creates a mental muscle of resiliency, helping overcome negative self-talk and building proof of capability. Focus on the basics before biohacking: Prioritize holistic lifestyle—eating whole foods, constant movement, connecting with others, and having purpose—as these cover 80% of health and longevity needs. The Blue Zones teach the value of community and purpose: Populations living long, happy lives prioritize strong community and purpose, often without being financially rich. Biological age can be measured: Epigenetic biomarkers (DNA methylation patterns derived from a blood test) can reveal a biological age that is older or younger than chronological age. Jon's biological age is about 10 years younger than his chronological age.Healthy & Wealthy Longevity? Ft. Jon Sabes Use prompt journaling: A daily practice of prompt journaling helps self-coach, set intentions, and maintain focus on goals, fostering gratitude and daily improvement. Resources Website: https://longevityfp.com LinkedIn: longevityfp Facebook: LongevityFP Instagram: @longevity.fp Jon Sabes's Book: Healthy Wealthy Longevity   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  

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 unstoppable. In this episode, you'll discover: Why most fitness "plans" fail and how to reframe them as experiments The 3-step framework for testing new habits without tracking everything How to evaluate your results like a scientist, not a judge Real-world examples of N=1 experiments that improve energy, focus, and fat loss Why curiosity, not discipline, is the real secret to consistency Episode Highlights: 00:00 – Why following every rule still doesn't work 03:20 – The "Copy-Paste Fitness" trap 06:45 – What N=1 means and why it changes everything 09:10 – How to run your own 14-day experiment 13:40 – How to track energy and progress without obsessing 17:15 – Real-life experiments Nate and clients have tested 22:00 – The power of curiosity over willpower 25:00 – Closing: Why you can't fail an experiment Resources Mentioned: 5-Day Sugar Detox – jumpstart your energy and reset cravings Complete Restore – magnesium + glycine + taurine for deep sleep and recovery The Prime Protocol – the complete system for building muscle, burning fat, and feeling amazing Follow Nate: Instagram – @_milliondollarbody YouTube – Million Dollar Body Website – www.milliondollarbodylabs.com

If you want to get leaner and live longer check out https://milliondollarbodylabs.com   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 extracts to turn the telomerase gene back on in normal cells, a process currently being researched by his company, Sierra Sciences. We also discussed the biggest myth in anti-aging science and how certain types of exercise can accelerate aging by increasing cell division.   Key Takeaways Telomeres are DNA sequences found at the tips of chromosomes; they function as protective caps (like shoelace aglets) and control gene expression. The shortening of telomeres occurs every time a cell divides because the cell lacks the ability to duplicate the entire DNA strand to the very end (analogous to a bricklayer falling off the end of a wall before placing the last brick). This phenomenon represents a hard, fast limitation on our lifespan. Telomerase is the enzyme responsible for preventing telomere shortening. Reproductive cells (primordial germ cells) possess this enzyme, which prevents the species from going extinct with ever-shorter telomeres. The primary mission of current research is to reactivate the telomerase gene in somatic cells (non-reproductive body cells), where the gene's "dimmer switch" is currently turned off. Sierra Sciences focuses 95% of its efforts on screening fractionated nutraceuticals (plant extracts), looking for small molecules that can bind to and dislodge the repressor protein that keeps the telomerase gene turned off. Dr. Andrews states that the biggest myth in longevity is the claim that a product reverses aging simply because it reverses a biomarker correlated with aging. He uses the "Betty White Test" to demonstrate that no product currently exists that truly reverses aging. Activities that force extensive cell division, such as muscle bodybuilding, microdermabrasion (using acids or lasers on the face), and immune boosters, accelerate telomere shortening and therefore accelerate aging. When pursuing endurance exercise (running, biking, kayaking), it should be done consistently and kept fun; too little or too much intensity accelerates aging (a "Goldilocks effect"). Resources Documentary: The Immortalist https://theimmortalists.com Company/Website: Touchstone Essentials https://thegoodinside.com Company/Website: Sierra Sciences https://sierrasci.com Contact: Bill Andrews' email BAndrews@SierraSci.com   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

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 perseverance. Vinnie reviews historical dietary shifts, noting that grains are fattening. He shares how following NSNG supported his 17-year remission from leukemia, a period surpassing medical records. I believe you will find Vinnie's perspective very helpful. Key Takeaways The confusion around nutrition is not accidental; the food industry has been feeding people untruths for decades, contributing to the obesity and chronic disease epidemic. Celebrities achieve impressive transformations due to their "Type A plus plus personalities," meaning they possess the extreme mental capacity and commitment necessary to follow strict plans, such as only eating red meat, fish, chicken, and eggs. Success, both in fitness and in life, is built on the back of failures, a concept Vinnie Tortorich refers to as the Failure Quotient (FQ), which is the number of times one can fail and successfully recover. The NSNG philosophy arose from Vinnie's observation, contrary to prevailing 1980s nutritional wisdom, that grains (complex carbohydrates) contribute to fat storage; his Italian great-grandmother also understood that eating too much grain makes you fat. Following the no sugar, no grains diet dramatically impacted Vinnie's 2007 battle with leukemia, helping him achieve 17 years without needing chemotherapy—a time period significantly longer than the typical prognosis for his form of cancer, making him the person with the longest record. Political and corporate changes in food standards move at a glacial pace, but starting small—such as changing views on saturated fat and removing seed oils—is necessary to eventually alter public health outcomes. Resources Nate Palmer's Website: https://milliondollarbodylabs.com/ Nate Palmer's Book: The Million Dollar Body Method Nate Palmer's Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean Nate Palmer's Instagram: @_milliondollarbody Vinnie Tortorich's Book: Fitness Confidential Vinnie Tortorich's Documentary: Fat Vinnie Tortorich's Podcast: Fitness Confidential Vinnie Tortorich's Website: https://vinnietortorich.com/  

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 muscle growth without crushing your body. Energy-First Fat Loss — the nutrition framework that keeps you energized, full, and fat-adapted. Getting Under the Stress Ceiling — the recovery system that unlocks fat loss and muscle gain simultaneously. By the end, you'll understand why it's not about doing more — it's about doing the right things in the right order. Key Takeaways: Most people fail to see results because they're following the wrong system, not because they lack willpower. Body recomposition is predictable when you train with precision, fuel for energy, and recover intentionally. You don't have to sacrifice your energy or lifestyle to transform your body — you just have to stop fighting your biology. Resources Mentioned: Study: NSCA Strength & Conditioning Journal – Review on Body Recomposition - https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx?utm_source=chatgpt.com Supplements Mentioned: THE WHEY Protein, FastAid Aminos, MaxAid Aminos, Magnesium Glycinate, Complete Restore Program: The Prime Protocol — the step-by-step system that helps busy people build muscle and burn fat at the same time Learn More --> https://docs.google.com/document/d/1dlZds8xY5O4xdTPBmRmfw2zBZWGrXgmu4QDytgzz8uw/edit?tab=t.0#heading=h.44byq6w78txy Grab it now -> https://milliondollarbodylabs.com/products/mbd-prime

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/ 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 periodization, the problem with oversimplification of training research, and the absolute minimal effective training dose to gain muscle. Plus, Dr. Jim shares his non-negotiable rule for daily movement, regardless of how often you work out. Key Takeaways Things like progressive overload, super high protein diets, and creatine were once considered "bro science" but are now confirmed by research. Applicable advice requires understanding both the lab (molecular aspect) and the gym (surface level results). For hypertrophy (muscle growth), focusing on the stretch or initiation (first part) of the movement, often via "long length partials," may be more critical than achieving a full range of motion or peak contraction. Full extension during exercises like the bench press can shift tension away from the target muscle (pecs) to the shoulders and triceps, which is not ideal for the bodybuilder focused on hypertrophy. Both high reps and heavy weight/low reps are effective and should be used in a periodized program, as high reps may instigate different physiological benefits, like angiogenesis (capillary production). You can build muscle with as little as one set twice a week, but consistency and changing up the stress on the muscle (periodization) are key for continued progress. Creatine is recommended not only for muscle and strength but also for brain function and health. It is particularly recommended for young athletes in contact sports as it may help protect from and recover from concussions. Regardless of gym workouts, daily movement is critical. The rule suggests that for every 30 minutes of consecutive sitting, you should get up and move for 60 seconds. Resources Jim Stoppani´s website: https://jymsupplementscience.com/  Jim Stoppani´s Instagram: @jimstoppani   _________________________________________ 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: https://milliondollarbodylabs.com/    ·         "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com   ·         Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean   ·         @_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody