Get Leaner & Live Longer

Latest Episodes:

220: The Athlete Identity Crisis | How to Harness Your Competitive Spirit Outside of Athletics Ft Greg Gurenlian Dec 04, 2023

Show notes

Ever wondered how a singular focus on greatness, from the competitive world of lacrosse to parenting, can shape an individual's perspective? In this engaging podcast episode, Greg Gurenlian delves into his unique journey, navigating the unconventional terrain of being a face-off specialist in lacrosse. He shares how his intense dedication to mastering this niche position led him to establish the Faceoff Academy, a platform to impart his knowledge. The conversation takes an unexpected turn, exploring Greg's foray into martial arts, particularly Jiu-Jitsu, and the valuable lessons he wishes to pass on to his son. The episode sheds light on Greg's transition from a singular focus on being a great dad to balancing the intricate dynamics of family life.

Greg shares his lacrosse journey, highlighting his singular focus on becoming a face-off specialist. He emphasizes the importance of commitment and intensity in achieving greatness within a specific niche. The conversation then shifts to his interest in martial arts, particularly Jiu-Jitsu, and the significance of learning new skills. Greg reflects on the challenges of balancing family life, recounting his early oversight of neglecting his role as a husband. The narrative circles back to core family values, including the emphasis on a joy for learning, respect for others, and understanding one's self-worth.

Key Takeaways:

Intense commitment and focus are crucial for achieving greatness within a specific niche.
Continuous learning of new skills contributes to personal growth and adaptability.
Balancing family dynamics involves being both a great parent and a great partner.

Resources:

The Faceoff Academy: https://www.thefaceoffacademy.com/
Greg Gurenlian's YouTube Channel: https://www.youtube.com/GregGurenlian
IG: https://www.instagram.com/gregbeast32/
Twitter: https://twitter.com/GregBeast32
"The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com

219: Advanced Morning Routine Tips and Supplements Ft. Coach Nicky T Nov 27, 2023

Show notes

Ever wondered how a simple shift in daily habits could transform your energy levels and productivity? Join me as we unravel the secrets to optimizing health and performance in this insightful podcast episode.

In this conversation, I sat down with a seasoned entrepreneur, Nick, who shared his journey of integrating health practices into his busy life. The dialogue touched upon various aspects, from morning routines to nutrition hacks and supplement choices. Nick emphasized the impact of a strategic diet, intermittent fasting, and the incorporation of specific supplements, revealing how these changes significantly enhanced his energy, focus, and overall well-being.

We talked about the Million Dollar Body approach, emphasizing a low-carb diet and prioritizing protein intake for sustained energy, and underscored the importance of individualizing health practices, focusing on what works for you rather than adhering to generic advice. Moreover, it highlighted the value of strategic supplement choices in optimizing energy and performance throughout the day. The overarching lesson is the profound impact small, consistent lifestyle changes can have on one's health and productivity.

Key Takeaways:

Prioritize a strategic morning routine, including personalized supplement choices.
Embrace a low-carb, high-protein diet for sustained energy and focus.
Individualize health practices for a sustainable and enjoyable lifestyle.

Resources:

Million Dollar Body approach: milliondollarbodylabs.com
FASTAID http://drinkforfasting.com
Early Bird Cocktail: Nootropic supplement: https://www.amazon.com/-/es/stores/ClubEarlyBird/page/4FDC5B03-FC86-4292-9C7B-691EF38F5C44?ref_=ast_bln
Athletic Greens: https://www.amazon.com/Athletic-Greens-Supplement-Multivitamin-Antioxidant/dp/B00THEPSPW
Organifi Reds: Superfood blend with antioxidants: https://www.amazon.com/Organifi-Red-Juice-Pre-Workout-Performance/dp/B07NB4YB4N
"The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com

218: The Truth about Peptides, Fasting, and Building Muscle Ft. Jay Campbell Nov 20, 2023

Show notes

In this podcast episode, Jay Campbell, a fitness and biohacking expert, engages in a conversation covering various aspects of health optimization. Starting with the discussion on medical-grade red light's effectiveness for fat loss, the conversation seamlessly transitions into exploring the world of peptides for healing, fat loss, cognition, and anti-aging. The conversation shifts gears, touching on fasting, debunking myths, and emphasizing the importance of metabolic flexibility. Jay shares insights from his personal experience with ketogenic diets, highlighting the significance of refeeding with clean carbohydrates.

Jay Campbell begins by highlighting the effectiveness of medical-grade red light for fat loss. The conversation emphasizes the necessity of understanding the application before delving into peptides. Moving on, Jay shares insights into fasting, debunking the misconception around a 12 to 16-hour fast and advocating for longer fasting periods, especially for metabolic flexibility. The discussion touches on the pitfalls of extended ketosis and the importance of strategic refeeding with clean carbohydrates. Finally, the podcast delves into Positive Muscle Failure (PMF), an unconventional yet effective training approach focusing on lifting to failure between 16 to 25 reps.

Key Takeaways:

Medical-grade red light proves effective for fat loss.
Peptides, when used strategically, offer diverse health benefits.
Extended fasting contributes to metabolic flexibility.
Refeeding with clean carbohydrates is essential for those on ketogenic diets.
Positive Muscle Failure (PMF) at a specific intensity results in substantial muscle growth.

Resources:

Jay Campbell's website: https://jaycampbell.com/
Jay Campbell's FREE Books: https://jaycampbell.com/freebooks
Jay Campbell on Instagram: @jaycampbell333
Jay Campbell on Facebook: https://www.facebook.com/JayCCampbell333
Jay Campbell on TikTok: @jaycampbell333
Jay Campbell on X (Twitter): @JayCampbell333
Jay Campbell on YouTube: @JayCampbell333
"The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com
FASTAID http://drinkforfasting.com

217: Fitness Lessons from Prison Ft. Wrong To Strong aka JC Almanza Nov 13, 2023

Show notes

In this podcast episode, the host engages in a compelling conversation with JC, a former inmate who transitioned from a life of adversity to becoming a fitness expert and mentor. The dialogue delves into JC's unique journey, emphasizing forgiveness, self-discovery, and the power of being alone. JC reveals how spending time in isolation, a fear rooted in childhood trauma, became a transformative experience. He unveils the mental strength cultivated through prison workouts, distinct from typical fitness routines.

The conversation begins with JC reflecting on forgiveness and the significance of not carrying the burden of perfection. He emphasizes the power of self-forgiveness, particularly in the context of pursuing personal growth. Another unique perspective JC brings to light is the necessity of embracing solitude. Drawing from personal experiences of being alone in a dark room during his childhood and enduring solitary confinement in prison, he explains the critical importance of learning to enjoy one's own company. The dialogue shifts towards JC's upcoming program, set to launch in two months, where he shares the modules derived from his prison experience. One notable exercise involves sitting still for an hour, a practice aimed at fostering a deep connection with oneself. The conversation explores JC's fitness philosophy, rooted in his prison workouts, emphasizing endurance and mental strength. He advocates for simplicity, highlighting that one can achieve remarkable results with basic exercises like bench press, squat, and deadlift.

Key Takeaways:

Forgiveness, especially self-forgiveness, is a cornerstone for personal growth.
Solitude is a powerful tool for self-discovery and personal development.
Basic exercises, such as bench press, squat, and deadlift, can lead to remarkable fitness results.

Resources:

Wrong To Strong on YouTube: http://www.youtube.com/@wrongtostrong
Wrong To Strong on Instagram: https://www.instagram.com/wrongtostrong/
"The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com
FASTAID http://drinkforfasting.com

[0:00 - 10:00]

Transforming life through fitness and nutrition.
Formulated drink for fasting clients to burn fat without muscle loss.
Personal transformation and criminal past.
Transforming life after prison through self-discovery and growth.
He reflects on their time in prison, realizing the opportunities they had to learn and grow.

[11:50 - 22:09]

The importance of working on one's heart and mindset.
Self-improvement, forgiveness, and inner peace.
Applying discipline and consistency to their lives to become unstoppable.
Fitness, nutrition, and mindset for a healthier lifestyle.
The importance of taking fitness commitments seriously and prioritizing physical activity to improve health.

[23:10 - 36:25]

Fitness, mental limitations, and personal growth.
The role of internal change in attracting positive influences and creating a fulfilling life.
The importance of endurance and mental strength in a prison setting.
Simplicity in fitness and body growth.
Supporting women in prison with fitness certifications and job placement.

216: Get Fit and Make More Money by Doing THIS with Your Subconscious Ft Gavin McHale Nov 06, 2023

Show notes

Have you ever wondered how your beliefs shape your success? In this podcast episode, Nate dives deep into understanding the power of beliefs and how they influence our journey to success. The podcast episode was a conversation with Gavin, an expert on reprogramming beliefs for success. He shared valuable insights on the role of beliefs in our lives. Gavin explained that beliefs are the lens through which we view the world and can either empower or limit us. As he recounted his personal experiences, it became clear that beliefs play a crucial role in shaping our actions and outcomes.

Gavin emphasized the importance of recognizing our limiting beliefs and working to reprogram them. He discussed how our subconscious mind, particularly the reticular activating system, reinforces our beliefs. The key is to shift from judgment to curiosity, replacing self-criticism with self-inquiry. By asking questions like "Is this true?" and "What could happen if I chose to believe something different?" we can challenge our limiting beliefs.

Our subconscious mind, specifically the reticular activating system, works to reinforce our beliefs by seeking evidence that aligns with them. This can create a self-fulfilling cycle, where we continue to experience what we believe, whether it's positive or negative.

Key Takeaways:

Our beliefs are the lens through which we see and experience the world.
Our subconscious mind actively reinforces our beliefs by seeking evidence that aligns with them.
Shifting from judgment to curiosity allows us to challenge and reprogram limiting beliefs.

Resources:

Daily Money Mindset Visualization: Daily Money Attraction
The Million Dollar Body Method by Nate: http://getnatesbook.com/
FASTAID http://drinkforfasting.com

[0:00 - 10:39]

Mindset coaching and overcoming self-sabotage.
Sports, mindset, and personal growth.
His poor performance in hockey led to a violent confrontation on New Year's Eve.
Unlocking subconscious mind for personal growth and success.
How a childhood experience has continued to shape their thoughts and actions as an adult.

[12:45 - 23:00]

Beliefs, fear, and impact on career and personal growth.
How shifting that belief to "failure equals feedback" could have changed their approach to failure.
Rewiring the brain to change beliefs.
Brainwashing ourselves to grow and learn requires stacking evidence.
Affirmations, brainwashing, and taking action.

[25:00 - 36:40]

How much emotional storytelling and belief reworking can be done before taking action is necessary.
Taking action to overcome feeling stuck.
Self-judgment and recognizing beliefs.
Questioning beliefs and self-sabotage.
The power of belief and its impact on fitness goals.
Retraining the brain for success and abundance.

215: Gamify Fat Loss with Virtual Assistants and AI ft. Mike Abramowitz Oct 30, 2023

Show notes

How can you leverage technology and virtual assistants to optimize your health and productivity? In this conversation we discuss health optimization and productivity. Our guest, Mike, shares his journey from being a vegan to incorporating animal-based products back into his diet and the impact it had on his body, including a substantial increase in weight and improved semen count. He highlights the value of data tracking, using technology like Whoop and MyFitnessPal, and employing a virtual assistant to streamline the process. Mike talks about transforming everyday tasks into games to make them more enjoyable and less burdensome, reducing the pressure and attachment to outcomes.

Mike's transformation began with the transition from veganism to including animal-based products in his diet. He noticed significant physical changes, such as weight gain and improved semen count. His transition also involved embracing a higher protein and higher-fat diet. Initially, he focused on bodyweight activities, emphasizing exercises like push-ups, planks, pull-ups, and dips, with the goal of achieving 50 push-ups, 10 pull-ups, and a three-minute plank hold in cold conditions. His workouts evolved as different seasons required different approaches.

From Mike's journey, several key takeaways emerge. First, the transformation of habits and health optimization requires intentionality and data tracking. Utilizing wearable devices, nutrition apps, and a virtual assistant can streamline this process. Second, turning daily tasks into games can make them more enjoyable and help reduce pressure and attachment to outcomes. Lastly, recognizing the impact of diet on physical well-being highlights the importance of adjusting dietary habits for better health and productivity.

Key Takeaways:

Transitioning from veganism to a higher protein, higher-fat diet led to changes in body weight and improved semen count.
Wearable devices like Fitbit and Whoop, as well as nutrition tracking through MyFitnessPal, can enhance health optimization.
Transforming daily tasks into games can make them more enjoyable and reduce the pressure attached to outcomes.
Being intentional about dietary habits, such as not eating three hours before bedtime, can influence physical well-being and energy levels.

Resources:

Better Than Rich: BetterThanRich.com
Take the quiz to discover your entrepreneur type: BetterThanRich.com/quiz
Schedule a free call with Better Than Rich to explore their services: BetterThanRich.com/freecall
"The Million Dollar Body Method" by Nate Palmer: GetNatesBook.com
FASTAID http://drinkforfasting.com

[0:00 -12:22]

Gamifying fitness and nutrition for optimal results.
Systematizing a business for work-life balance and growth.
He systemized their business using tech tools and virtual assistants during COVID.
Improving fertility through diet and lifestyle changes.
Gamifying weight loss and nutrition.

[13:00 - 25:31]

Weight loss and fitness journey with a focus on bodyweight exercises and KPIs.
Mentality towards lifestyle change is evident in their structure and approach to fitness.
Leveraging AI and delegating tasks for time management.
Calculating that it would take an hour to complete the task.
Prioritizing high-value activities and tracking time and food for better well-being.

[26:00 -

Tracks food and fitness using MyFitnessPal.
Tracking calorie burn and exercise habits.
Hiring virtual assistants for personal and business needs.
How a virtual assistant helps with data analysis and marketing tasks.
Entrepreneurship, business growth, and time management.

214: How did So and So get JACKED for That Movie? Oct 23, 2023

Show notes

n this podcast episode, we talk about the secrets to achieving an enviable physique, often seen in Hollywood stars and fitness models. We emphasize the importance of building muscle and provide insights into various workout techniques for muscle growth. From explosive high pulls to farmer carries, the host explains the significance of different exercises in developing the desired physique, including powerful traps and shoulders.

The concept of training to failure is discussed, indicating that pushing oneself beyond comfort zones is key to seeing results. A method called "rest-pause sets" is introduced, which encourages pushing harder during the final set of exercises without compromising safety. For women, the episode urges them to lift heavier weights, as many are stronger than they might think.

The convo continues with the importance of muscle-building for aging gracefully. Muscle-building leads to better metabolic rates, improved functional strength, higher stamina, increased insulin sensitivity, better mental health, and protection against chronic diseases. The idea of getting lean first before muscle-building is explored as an effective approach.

Key Takeaways:

Training to failure is crucial for muscle growth.
Building muscle has long-term health benefits.
A lean body is the foundation for successful muscle-building.

Resources:

The episode references the book "The Million Dollar Body Method" and suggests visiting http://getnatesbook.com
FASTAID http://drinkforfasting.com

[0:00 - 8:12]

Fitness and nutrition for a "million-dollar body".
Bodybuilding and muscle gain for actors in Hollywood.
The differences in training habits between celebrities like Tom Hardy and personal trainers.
Proper shoulder exercises for mobility and pain relief.

[10:35 - 27:35]

Training upper traps and building explosive power.
The importance of building upper back muscles through exercises like shrugs and farmer carries.
Building muscle and athleticism through exercises like farmer's carries and rowing.
Tricep exercises and proper rep scheme for muscle growth.
the importance of taking sets to failure to stimulate muscle growth and strength gains.
Using rest pause sets for muscle growth and mental toughness.

[31:48 - 35:30]

Gary Becker suggests avoiding pursuit of comfort to achieve ideal aging.
Muscle building and its benefits for metabolism and functional strength.
Benefits of weightlifting for overall health and wellness.
Muscle building and energy levels.
Keto diet for bodybuilding with an outlier example.

213: 23 Ways to be Happier, Healthier & Hotter This Year Oct 16, 2023

Show notes

Have you ever wondered how you can become happier, healthier, and hotter in 2023? In this podcast episode, I'm sharing 23 practical strategies that will help you transform your life. I covered a wide range of topics, all aimed at helping you improve your overall well-being and achieve your goals. The core ideas can be distilled into five key takeaways. First, focus on doing the opposite of what's popular. Many trends and habits that are widely embraced today may not be beneficial for your health and happiness. It's okay to be different and make choices that align with your values and well-being.

Second, discover and nurture your creative outlet. Whether it's podcasting, painting, or starting a side hustle, find a passion that brings joy and perhaps even additional income. Third, embrace walking as an essential habit. Incorporating more walking into your daily routine can have a significant impact on your health and longevity. Fourth, make a conscious effort to achieve small wins every day. This practice rewires your brain for success, integrity, and personal growth. And fifth, practice over-communication, especially in your close relationships. This means taking responsibility for your feelings and opening up to transparent and constructive dialogue.

Key Takeaways:

Be different and make choices that align with your values.
Discover a creative outlet that fuels your passion and potential income.
Walk more to improve your health and longevity.
Strive for small daily wins to build confidence and integrity.
Practice open and honest communication in your relationships.

Resources:

[0:00 - 8:23]

Healthy habits for 2023, including creative outlets and walking.
Self-improvement strategies for a happier life.
The importance of over communicating in relationships.
Improving mental and physical health through self-reflection and self-care.

[9:00 - 16:52]

Reframe negative self-talk with positive affirmations to see better results.
Self-improvement strategies for health, fitness, and productivity.
Wake up earlier to work on important tasks before the day gets busy.
Self-improvement strategies for mental and physical health.

[17:10 - 23:02]

Jujitsu has been an amazing outlet for mental health.
Self-improvement strategies for physical and mental health.
The importance of small, consistent improvements in various areas of life to achieve happiness, health, and fitness.

212: How to get lean cooking 2 meals per week Oct 08, 2023

Show notes

How can you simplify meal planning, save time, and make healthier choices for your family?

In this episode, I'll give you practical strategies for effective meal planning and preparation. I emphasize the importance of communication within the family and the use of a simple calendar system for meal planning. I share with you how me and my family have created a diverse list of 24-25 go-to meals, making it easier to maintain a healthy eating routine. I'll also give you a step-by-step guide for turning one meal into three different nutritious options, saving both time and money. Btw, you'll want to stay away from meal delivery services or mobile ordering from grocery stores.

Effective meal planning can simplify your life and lead to healthier choices. Communication within the family and using a calendar system are crucial for success.

Key Takeaways:

Effective meal planning and communication are essential for healthier eating.
A calendar system and a list of go-to meals can simplify meal planning.
Cooking meals at home is crucial for better nutrition.
Transforming one meal into multiple options saves time.
Consider meal delivery services or mobile ordering to avoid traditional grocery shopping.

Resources:

To access the Million Dollar Body Method, visit getnatesbook.com
For more information, visit the podcast website at milliondollarbodymethod.com/mealplanning

[0:00 - 8:06]

Meal planning and cooking for health and fitness.
Cooking at home for better health and control over ingredients.
Healthy eating habits and meal planning.
Sustainable meal planning for a family.

[8:07 - 17:44]

Communication strategies for couples.
Meal prep strategies using chicken thighs and rice.
Overcommunication about meals and plans can be a helpful tool for couples.

[17:45 - 25:55]

Meal prep and grocery shopping efficiency.
He advocates for simplicity and efficiency in meal prep, avoiding complex recipes and services.

211: Get Strong Like Your Life Depends On It Oct 02, 2023

Show notes

Have you ever wondered how to achieve both strength and resilience in your fitness journey? In this podcast episode, I explore the intersection of kettlebell and bodyweight training, revealing the secrets to unlocking physical prowess while maintaining resilience.

During my conversation with Alex, a fitness expert, we delved into the world of strength training. Alex emphasized the importance of viewing fitness holistically, considering both kettlebell and bodyweight exercises as essential components. He explained that kettlebell training, with its emphasis on natural body movements, complements bodyweight exercises perfectly. Together, they enhance overall strength, mobility, stamina, and resilience.

Alex dispelled the myth that beginners should start with complex exercises like the Turkish getup, highlighting the need for preparation. He also discussed the limitations of barbell training, stressing the importance of addressing movement insufficiencies and asymmetries before lifting heavy weights.

He presented the Turkish getup as an excellent exercise but cautioned against viewing it as a beginner's workout. Instead, he recommended it for intermediates, highlighting the benefits of shoulder strength and mobility it offers. However, he emphasized that it might not significantly improve the military press for everyone.

Kettlebell and bodyweight training are potent tools for enhancing strength and resilience. Kettlebells allow you to move an awkward object naturally, engaging your body's design for fundamental movements such as pressing, pulling, squatting, and hinging. Conversely, bodyweight exercises challenge you to control your own weight against gravity in various positions, developing relative strength. Integrating these approaches with natural human movements like crawling and rolling creates a robust foundation for fitness.

Key Takeaways:

[00:00] Holistic Fitness with Kettlebells and Bodyweight Training - Prioritize holistic fitness that combines kettlebell and bodyweight exercises to build overall strength, mobility, stamina, and resilience.

[20:40] Address Movement Insufficiencies and Asymmetries - Before diving into heavy barbell training, it's crucial to address movement insufficiencies and asymmetries to prevent injuries and setbacks

[38:02] Leading by Example in Fitness - Lead by example in your fitness journey to inspire those around you, as your actions speak louder than words when it comes to maintaining physical well-being.

Resources:

Check out Alex's daily fitness insights and tips on his website.

Explore the nine-minute kettlebell and bodyweight challenge at nineminutechallenge.com

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