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    Fitness & Nutrition

    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.

    Advertise
    • Apple Podcasts
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    Latest Episodes:
    300: Why Getting Lean Isn't About the Perfect Diet Ft Andres Ayesta Jun 16, 2025
    Show notes

    If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/

    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

    • https://fitdadsblueprint.com/register-ig

    YouTube Channel

    • http://www.youtube.com/@AndresAyesta

    @andresayesta (IG)

    • https://www.instagram.com/andresayesta/

    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: 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

    299: The Food Pyramid is a Scam (The Truth about Government Nutrition Guidelines) Jun 09, 2025
    Show notes

    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

    298: The Hidden Lever for Getting Lean and Jacked Ft. Joel Staley Jun 02, 2025
    Show notes

    If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/

    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.

    https://shedfatfast.com/totalreset-masterclass

    Get Joel's Book

    • The Total Reset: Reprogram Your Mind, Transform Your Body. https://a.co/d/bDzpqwn

    @joelstaleyfitness (IG) https://www.instagram.com/joelstaleyfitness

    _________________________________________

    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

    297: Why You Shouldn't Mix Carbs and Fats (If You Want to Burn Fat) May 26, 2025
    Show notes

    If you want to get leaner and live longer check out http://milliondollarbodylabs.com

    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.

    296: Do You Need TRT? Hormones, Sexual Health, and When to Start Testosterone Ft Patricia Zamora May 19, 2025
    Show notes

    If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/

    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

    • thepatriciazamora.com

    @themenshealthnp (IG)

    • https://www.instagram.com/themenshealthnp

    YouTube Channel

    • https://www.youtube.com/@themenshealthnp

    _________________________________________

    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

    295: Evolutionary Eating for All Day Energy and Fat Loss May 12, 2025
    Show notes

    Get access to the Free 5-Day Sugar Detox – 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:

    • Free 5-Day Sugar Detox – Start Phase 1 today: https://milliondollarbodylabs.com/collections/5-day-sugar-detox

    • Want personal guidance? DM me the word "lean" on Instagram @_milliondollarbody

    • Learn more at milliondollarbodylabs.com

    294: Is Your Mouth Health Affecting Your Longevity Ft Dr Erin Sheffield May 05, 2025
    Show notes

    If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/

    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.

    https://elevatesummit.org/

    @drerinsheffield (IG) https://www.instagram.com/drerinsheffield/

    _________________________________________

    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

    293: The 6 Phases of Energy-First Fat Loss (How to Lose 30lbs this Year) Apr 28, 2025
    Show notes

    Get Access to the 5-Day Sugar Detox (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:

    • Free 5-Day Sugar Detox – Start Phase 1 today: https://milliondollarbodylabs.com/collections/5-day-sugar-detox

    • Want personal guidance? DM me the word "lean" on Instagram @_milliondollarbody

    • Learn more at milliondollarbodylabs.com

    292: Can You Get in Shape While Drinking? A Case for an Alcohol Free Lifestyle ft James Swanwick Apr 21, 2025
    Show notes

    If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/

    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.

    https://alcoholfreelifestyle.com/clear

    @jamesswanwick (IG)

    • https://www.instagram.com/jamesswanwick

    _________________________________________

    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

    291: The Easiest Meal Planning Strategy that Makes it Effortless to Get Lean Apr 14, 2025
    Show notes

    If you want to grab the meal planning template tool we talk about, check out https://batchmealprep.com/

    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 meal planning template Nate uses with clients to make Flex Prep easy, fast, and effective.

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