Get Leaner & Live Longer

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...

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 —...

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 c...

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

I used to think my pro athlete status meant health, but I was wrong. Is your comfortable, convenient life actually making you weaker?

I sat down with Michael Kummer, who shared his journey from professional athlete dealing with gut issues to becoming a health expert and supplement company founder. We explored the idea that comfort is killing us, arguing that we must deliberately expose ourselves to hermetic stressors like cold and exercise to build physical and mental resilience. I learned how s...

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

If you’re a parent or entrepreneur, chances are you’re running on too little sleep, too much stress, and maybe a little too much coffee. Supplements can help — but only if you take them the right way.

In this episode, I break down 8 simple hacks that make your supplements actually work for you. These are research-backed, practical strategies that save you time, energy, and money while helping you perform at your best.

Here’s what you’ll learn:

W...

Have you ever wondered if that lemon fresh cleaner under your sink, laundry detergent, that Febreze, or even the lotion we put on in the morning could be quietly wrecking our hormones?

Jared St. Clair, owner of Vitality Nutrition and host of Vitality Radio, shares his insights on the supplement industry. He describes how chemicals disrupt hormones in products and the environment. These chemicals mimic hormones and block cell receptors, leading to reduced hormone levels, like testosterone, for men and women. Jared states that hormone increase without clearing blockages causes issues. He suggests a two-part process: detoxifying...

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

Most diets leave you hungry, tired, and frustrated. But what if fat loss didn’t mean sacrificing your energy?

In this episode, Nate Palmer breaks down the concept of Energy First Fat Loss — the foundation of the Million Dollar Body Method — and why it’s the most sustainable way to burn fat, stay focused, and feel unstoppable.

You’ll discover:

What Energy First Fat Loss really is (and why it flips dieting on its head)

Why the Mi...

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...

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 m...

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

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.

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...

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

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...

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

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 abo...

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. Duration: 00:15:15

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

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 re...

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

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 o...

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

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...

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 dopam...

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 pe...

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...

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...

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.

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:

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 share...

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 “perf...

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 remi...

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

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 alcoho...

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, de...

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

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 reclai...

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 s...

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 talke...

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!

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 r...

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 surr...

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...

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 g...

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...

What if I told you that every night, you’re unknowingly sabotaging your metabolism, hormones, and mental clarity—just by sleeping wrong? In today’s episode, we uncover the shocking truth about sleep and why most people are operating at only 60% of their potential. We’ll debunk common sleep myths, reveal how poor sleep fuels sugar cravings, weight gain, and low motivation, and share real-world examples of how elite athletes and high performers use sleep as their secret weapon. If you’ve ever woken up exhausted, struggled to fall back asleep, or hit snooze multiple times, this episode is for you.<...

What if transforming your health wasn’t about massive overhauls or strict diets, but about making a few small, intentional changes every day?

In this episode, I sit down with Dr. Shivani Gupta, an expert in Ayurvedic medicine, to explore how ancient practices can blend with modern health science for lasting change. Dr. Shivani shares her personal journey of overcoming gut issues and explains how consistent, simple habits can lead to big health improvements.

We dive into practical steps like starting your day with purpose, using spices for more than just flav...

In this episode, I’m sharing the unconventional steps that helped me eliminate my love handles and transform my health. Love handles aren’t just a cosmetic concern—they’re a signal of deeper issues like stress, hormonal imbalances, poor sleep, and inconsistent habits. I’ll dive into what causes love handles and break down five simple, actionable strategies to get rid of them for good. From post-meal walks to hill sprints, optimizing your sleep, and using quick meditation techniques to reduce cortisol, these steps are designed to fit into the busiest of schedules.

If you’re ready to sto...

Forget the cookie-cutter advice—this episode dives into the unconventional strategies and mindset shifts that helped me lose 40 pounds and keep it off. We’re talking about reframing hunger as progress, making weight loss fun with family-focused movement, and finding creative ways to challenge your body, like heat training and hill sprints. Plus, you’ll learn how to handle social events without falling off track and how visualization can serve as a powerful motivator to stay disciplined.

Weight loss isn’t about perfection; it’s about consistency, creativity, and building habits that align with your lifestyle. Ready to take ac...

Are you tired of conflicting fitness advice and endless diets that don’t stick? In this episode, we break down 7 quick and actionable tips to help busy parents and entrepreneurs get lean, stay consistent, and finally uncover their abs in 2025—without spending hours in the gym or obsessing over every calorie. From prioritizing protein and stopping late-night snacking to harnessing the power of fasting and morning movement, these strategies are designed to fit into your hectic schedule and deliver results fast.

We also dive into one of the most overlooked fat-loss hacks—better sleep. Learn how poor sleep...

Did you know that every sip of alcohol pauses your body’s ability to burn fat and build muscle? In this episode, we uncover the science behind what happens when you drink and how it impacts your fitness goals. From the moment alcohol enters your system, your liver shifts focus to processing it as a toxin, leaving fat burning and muscle repair on hold. If you’re eating during this window, your body is more likely to store that food as fat. We’ll also dive into how alcohol slows down muscle recovery and share why timing your drinks could...

What if the secret to lasting health isn't about counting calories or following the latest diet trend, but about doing a few simple things consistently every day?

In this episode, I chat with Justin Nault, a biochemist and nutritionist, about why getting healthy doesn’t have to be complicated. Justin shares his personal story of overcoming insecurity and learning to focus on what really matters: simple, practical steps for better health.

We talk about how toxins in food and our environment can impact our health and why going back to basics -like eating real, whole fo...

In this episode, we’re diving into the secret to better sleep—without needing more time in bed. If you’re waking up tired, struggling with low energy, or feeling like sleep is sabotaging your health, you’re not alone. Sleep impacts every part of your life—your health, your emotions, and even your success at work.

But here’s the good news: it’s not about sleeping more. It’s about sleeping smarter. I’ll walk you through the why behind poor sleep, what it’s costing you, and how you can take control of your nights to unlock...

Can one gadget change how your family cooks together? Explore the air fryer’s potential to simplify meals and bring kids into the kitchen.

In this episode, I talk with Cathy Yoder, an air fryer expert who makes cooking simple, practical, and enjoyable. Cathy shares how the air fryer has become a game-changer in her kitchen, from creating quick family meals to experimenting with new recipes.

We explore the benefits of cooking at home, making balanced meals, and getting kids involved in the process. Cathy emphasizes starting with simple recipes and offe...

What if your food allergies are trying to tell you something? What if those reactions were actually clues about what your body needs to heal?

In this episode, I talk with Dr. Alexis Sams about a fresh way to understand food allergies and intolerances. She explains how these reactions might be signs of deeper issues in your body, like trouble managing acids or breaking down certain nutrients. Instead of just avoiding foods forever, she helps her clients dig into what’s causing the reactions in the first place.

We explore how things like peanut allergies, wo...

Struggling with sleep apnea or snoring? Learn how a simple technique can improve your sleep quality and reduce disruptive noises.

I had a conversation with Alex Neist, the founder of Hostage Tape. He shared his personal journey with nasal breathing and mouth taping. He explained how it can improve sleep quality, reduce snoring, and boost energy levels. Intrigued by his experience, I decided to give it a try.

Like many others, I was a mouth breather. This can lead to various health issues, including sleep apnea and snoring. Nasal breathing, on th...

In today’s quick episode, I’m diving into how I approach the topic of treats with my kids. Instead of labeling foods as "good" or "bad," I focus on the idea of “nutritious vs. not nutritious” and help them understand the difference between “always foods” and “sometimes foods.” This perspective encourages balance without guilt, helping kids build a healthy relationship with food from a young age.

Key Points

Craving delicious food that won't sabotage your health goals? Learn how to make informed food choices and enjoy a fulfilling diet.

In this episode, we sat down with the incredible Anna Vocino, a leading figure in the low-carb community. We dove into the world of food, exposing the sneaky tactics food companies use to hide sugar and unhealthy additives. We also discussed the emotional side of eating and its impact on our well-being.

Anna shared her personal journey of healing her relationship with food, from struggling with disordered eating to finding fr...

Is your approach to health based on past beliefs? Find out how letting go of family influences and diet culture can make a difference.

In today’s episode, I chat with Brooke Miller, a wellness coach dedicated to helping women break free from diet culture and find a balanced lifestyle. Brooke shares her own journey of growing up in a family where dieting was common, making food feel more like a struggle than something to enjoy. 

She talks about years of restrictive eating and exercise routines that left her feeling trapped. But t...

Ever feel like you’re running low on energy while trying to manage everything? How do successful leaders manage to keep going without burning out?

In this episode, I had a chat with Clark Masterson about how leaders manage their energy to stay effective. We talked about the importance of balancing mental, physical, and emotional energy. Clark explained that successful leaders don’t just rely on one source of energy; they know that their performance depends on how well they handle these different types of energy.

Clark shared that it’s important to recognize when your e...

In this episode, we dive deep into the science of sleep to reveal the latest research-backed strategies for optimizing both deep sleep and REM stages. Learn why maintaining a consistent sleep schedule, even on weekends, is crucial for stabilizing your circadian rhythm and boosting sleep quality. We also share practical tips for managing light exposure, including using blue-light-blocking glasses and dimming screens before bedtime, to help you fall asleep faster and enjoy more restorative sleep. With insights from recent studies on sleep temperature and light management, this episode provides the tools you need to improve your nightly recovery.

Think food is the only thing impacting your blood sugar? There's a hidden factor you're probably overlooking.

In today's episode I sat down with Dr. Heather Stone to talk about how stress and what we eat directly affect our blood sugar and autoimmune health. Dr. Stone shares how using continuous glucose monitors (CGMs) helps track how food impacts the body, and why this is key for managing autoimmune conditions. She even talks about how her son used a CGM to see how his diet affected his energy as an athlete.

We also explore how stress...

In this episode of the Low Carb Hustle, we dive into the powerful combination of fasting and amino acids to boost brain health, improve gut function, and accelerate fat loss. Discover how fasting triggers autophagy, a natural process of cellular cleanup, while supplementing with branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine helps preserve muscle and optimize energy levels. We also explore the role of glutamine in repairing the gut lining and enhancing insulin sensitivity, making this strategy a game-changer for anyone looking to improve health and performance.

Ready to implement this strategy? Start with a 16:8...

Curious if the latest weight loss trends are just hype or if they actually work? Dive into the truth about metabolic health and what really makes a difference!

In today’s episode, I talk with Sami Inkinen, founder of Virta health, about how we can tackle metabolic diseases like obesity and type 2 diabetes. Sami challenges the idea that medications like GLP-1 or surgeries are the answer. Instead, he stresses that proper nutrition is the real solution to reversing these conditions. 

Sami also shares how Virta health helps people improve their health without relying on s...

In this episode of the Low Carb Hustle podcast, we dive deep into one of the lesser-known benefits of a low-carb diet: improved mental clarity and focus. While most people associate low-carb eating with fat loss, the cognitive perks are just as powerful—especially for entrepreneurs, athletes, and anyone striving for peak performance.

We start by taking a sobering look at the current state of health in the U.S. Did you know that over 42% of Americans are obese, and obesity has been linked to poor cognitive function and brain fog? We’ll also cover other concerning stat...

What if the real challenge starts after the challenge? Explore ways to maintain your progress beyond the finish line.

In this episode, I chat with Trevor Wittwer about the balancing act coaches face in helping clients achieve lasting change. We delve into why it’s crucial to be honest with clients who might not be ready for change and how pushing them too soon can backfire. 

Trevor introduces a method he calls "interval fat loss," where clients push hard for a set period and then ease into maintenance mode before ramping up again. This approach hel...

In this new Low Carb hustle episode I give you the results of my last 30 day experiment!

I was taking baking soda daily for 30 days in an effort to improve my performance in some intense cardio outputs for jui jitsu, biking, and BFR training.

Unfortunately it's hard to have a lot of objective data here since it didn't make a difference on many of my wearable tech devices (plus I don't wear them when I train BJJ to avoid breaking fingers).

But the results were interesting and I definitely felt a big difference...

Ever wondered if your tech is messing with your sleep and health? Let’s dive into how EMF from devices might be affecting you and discover simple changes that could make a big difference.

In this episode, Justin Franson talks about how electromagnetic fields (EMF) from everyday tech, like Wi-Fi and wearable devices, might be disrupting our sleep and overall well-being. He explains that constant exposure to high-frequency EMF can keep our brains from entering the deep, restorative sleep we need.

We also explore the benefits of grounding—using natural materials to red...

In this episode, we explore "The Million Dollar Body Method," revealing key strategies for busy parents and business owners to achieve rapid fat loss and superhuman focus.   You'll discover how to optimize your morning routine for better energy and mental clarity throughout the day. Learn how structuring your meals can lead to more sustainable progress and make losing weight easier.   We also dive into productivity hacks like intermittent fasting, daily walking, and effective end-of-day routines that enhance mental clarity and performance. This episode is packed with actionable tips to align your health with your business success. Tune in to unlock th...

What if everything you thought you knew about anti-aging was just the beginning? Dr. Joy Kong shares her insights on new therapies that could redefine youthfulness.

In Today's episode, I had a conversation with Dr. Joy Kong, who runs Chara Health, a clinic focused on regenerative medicine. Dr. Kong explained how stem cells and peptides are being used to help people heal and stay healthy. She also shared how her clinic uses different treatments, like ozone and supplements, to boost the body's natural healing powers. 

Despite challenges in promoting these treatments, the...

Today we're diving into some of the most effective, yet unconventional recovery modalities that can help you bounce back faster from training and manage those nagging injuries that keep you off the mats or out of the gym.

In This Episode:

In this episode of The Low Carb Hustle Podcast we dive deep into managing hunger effectively while on a fat loss journey. We discuss why hunger often strikes, including insufficient calorie intake, emotional triggers, and improper food choices. Discover four science-backed strategies to control cravings: exercising to suppress hunger hormones, walking in the sun to boost leptin levels, consuming electrolytes to address hydration, and using caffeine wisely to curb appetite. Plus, we introduce the Million Dollar Body Method, a comprehensive nutrition framework that aligns eating patterns with your body’s natural rhythms to enhance energy and reduce hunger.

Ke...

Feeling stuck despite your best efforts? It might not be just about diet and exercise. Let’s explore why tackling toxins, focusing on nutrients, and adjusting your workouts could make a real difference.

In this episode, I talk with Martin Pytela about practical ways to improve your health. We start with the idea that our environment has a lot of toxins and how zeolite can help get rid of them. Martin explains that it’s not just about eating enough but making sure you’re getting the right nutrients.

We also discuss exercise routines based on you...

In our latest podcast episode, we delve into the transformative insights gained from analyzing hundreds of continuous glucose monitors (CGMs). Discover the five pivotal lessons uncovered from this extensive research, shedding light on optimizing health through real-time glucose monitoring. From understanding daily fluctuations to the impact of diet and exercise, we explore practical strategies for leveraging CGM data effectively. Tune in to gain invaluable knowledge that can revolutionize your approach to personal health and wellness.

"The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com

Tune into our latest episode where we tackle the age-old debate: cardio vs. weight training. Discover which is more crucial for your fitness goals, whether you should hit the treadmill or the weights first, and how to perfectly balance both in your routine. We delve into how much cardio is necessary for optimal health and fat loss, and explore the most effective types of cardio to melt away those extra pounds. Get actionable tips on integrating cardio seamlessly into your weekly schedule, making your fitness journey both enjoyable and effective.

Nate Palmer’s Website: https://mill...

Menopause and weight loss—two topics often misunderstood. Listen in as we reveal practical strategies and debunk myths, showing how anyone can achieve their health and fitness goals with the right mindset and approach.

In this episode, I discuss with Lori Balue her journey of weight loss and health improvement during menopause. Lori shares her holistic approach, focusing on diet, body clock rhythms, and reducing environmental toxins. She explains how making small changes can lead to significant improvements in health and weight loss. From meal timing to light exposure, Lori offers practical tips for a healthier lifestyle.

In this protein-packed episode, we dive deep into how much protein you really need to fuel your body optimally. Discover the best sources of protein that not only satisfy your nutritional needs but also fit seamlessly into your daily routine. We break down the science behind the optimal amount of protein for different lifestyles and goals, ensuring you can make informed decisions about your diet. Tune in for easy, practical tips on integrating high-quality protein into your meals effortlessly, helping you stay healthy and energized.

Nate Palmer’s Website: https://milliondollarbodylabs.com/ 

"Th...

How did one man's battle with cancer reshape his approach to life and mentoring? Mike Coy reveals the key habits and mindset shifts that have helped him succeed in multiple fields, even in the face of serious health challenges.

In today’s episode, I chatted with Mike Coy, a coach and mentor in sports and insurance. Mike's journey is about consistency, trust, and resilience. He highlighted the importance of sticking to a plan and trusting the process, whether coaching young athletes or mentoring new agents at Aflac. We also delved into his battle with HPV-related cancer, where a...

Embark on your fitness journey by learning from someone who started just like you—with plenty of mistakes but a relentless drive to improve. In this episode, we delve into the common pitfalls of starting weight training, particularly the misconceptions fueled by fitness magazines and the elusive quest for "extra special supplements." Our host shares personal anecdotes and lessons learned the hard way, emphasizing that real gains don't come from just any exercise; they require specific, targeted efforts, especially as you age.

Key Takeaways:

Have you ever wondered how stress messes with your body on a cellular level and what simple practices can bring you back to feeling your best?

In today’s episode, I had a chat with Jeffrey Williams, an expert in stress reduction and vitality restoration. We explored how our bodies react to stress, focusing on hormones like cortisol that spike when we're under pressure. Jeffrey explained how these stress responses can disrupt vital systems, leading to issues in our liver, digestion, immune system, and cells.

We also discussed the power of brea...

In this insightful podcast episode titled "Eliminate Belly Fat and Love Handles | The Four Causes of Visceral Fat," we delve into common concerns such as "what's causing my belly fat?" and explore effective strategies for addressing them. Discover how factors like high cortisol levels and belly fat, effects of eating out on belly fat, and impact of a sedentary lifestyle on weight gain contribute to abdominal obesity.Learn practical tips on reducing alcohol-related belly fat and enhancing your overall health.Tune in to understand the root causes of belly fat and how to combat them with lifestyle adjustments and...

Could a nightly walk be the missing piece in your fitness journey, helping you get leaner, improve your health, and even strengthen family connections? Nate Palmer explains its surprising benefits.

In this episode, Nate Palmer discusses the transformative power of PM walks, explaining how a simple walk after dinner can significantly improve one's health and fitness. Palmer shares his personal routine, integrating PM walks with structured eating and regular exercise, focusing on both physical benefits and mental relaxation while reducing screen time. He also highlights the importance of involving family in these walks to promote c...

Are you tired of spinning your wheels at the gym and not seeing results? Join us as we uncover the hidden factors that could be sabotaging your fitness journey.

In this episode, I talk with Mauro Stara about the connections between sleep, hormone optimization, effective training strategies, and balancing effort and results in fitness. We share real-life examples, like a client whose weight loss improved by getting better sleep, and discuss the downsides of the modern hustle culture that often sacrifices health for productivity. Mauro promotes a balanced approach, advocating for short, intensive health focuses t...

Curious why your late-night Netflix marathon could be holding you back from your best performance? Dive into the fascinating connection between your bedtime routine and your overall health and fitness levels.

In this episode, I shared some insights on why sleep is underrated for health and fitness. I talked about how lack of sleep affects mental and physical health, with stats linking poor sleep to depression and accidents. I shared personal experiences and research, covering the effects of sleep on cognitive function, weight management, and learning.

It's important to keep a co...

Feeling overwhelmed by your to-do list? Are you ready to take your productivity to the next level? Let's explore the strategies used by elite performers to supercharge their days and get more done.

In this episode, my guest, Cary Jack, and I dive into the world of high-performance living. Cary shared some interesting insights, straight from his own experiences and observations. First, we talked about the benefits of martial arts. Cary's all about Krav Maga because it's super practical for real-life situations. Then we moved on to sleep and EMFs (Electromagnetic Frequency), which, let's face i...

Are you open to exploring the role of psychedelics in expanding consciousness and spiritual growth? Join me and Paul Austin as we dive into the spiritual dimensions of psychedelic experiences.

In today’s episode, I chatted with Paul Austin, the brains behind Third Wave and an expert in the psychedelic world. We discussed how psychedelics can transform your life, and it's not just about tripping out. Paul highlights the importance of setting intentions, preparing mentally and physically, and being totally honest during the assessment. 

When it comes to the actual trip, it's...

Do you ever contemplate what factors play a role in the varying levels of success people experience in reaching their fitness goals? Join me on a journey through a conversation about the important aspects in achieving our health and wellness goals.

In this episode, my guest David Ogden and I emphasize the drawbacks of attempting to tackle fitness goals in isolation, stressing the importance of cultivating a strong support network. Our discussion delves into the Complexities of accountability and support, illustrating how these elements are essential for achieving long-term health and wellness objectives. By sharing a...

Have you ever wondered how small changes in your routine could lead to dramatic improvements in your health and performance? Dive into a conversation about the power of simple habits and sleep optimization strategies that can revolutionize your life.

In this episode, we check out how small tweaks in our daily routines can have such a huge impact on our health and performance. Take something as simple as optimizing sleep, for example. I dive into an eye-opening chat with Sam Burns from Motivateful, and we really got into the nitty-gritty of how our habits affect e...

Have you ever wondered how physical fitness can impact your mental toughness and overall success in life?

Well, In this episode, the conversation with Alex Smith delves into the profound relationship between physical fitness, mental toughness, and personal growth. We explore how challenging oneself physically can lead to significant mental development, setting high standards, and cultivating discipline through consistent action. Alex shares his transformative journey, from pushing his physical limits to becoming a better version of himself in various aspects of life, including relationships, career, and personal development.

From improving split ti...

Ever wondered what it takes to transform your body and achieve a lean, healthy physique? In this episode we discuss the secrets behind effective training, nutrition, and mindset. Adam, a fitness coach, shares his journey from a traditional bodybuilding diet to a more holistic approach focusing on health. He emphasizes the importance of balancing fitness goals with overall health, highlighting the need for continual learning and adaptation.

Nate and Adam discuss the misconception around certain carbs' impact on muscle size and the importance of differentiating between glycogen and glucose sources for optimal growth. They also t...

In this episode, Scott and Nate have a conversation about personal growth, parenting, and the power of incremental change. Scott shares anecdotes from his life, reflecting on experiences ranging from his love for movies to his approach to parenting. Nate emphasizes the importance of knowing one's core values and applying them consistently. Together, they explore the concept of treating children like adults from an early age, trusting them with responsibilities, and witnessing them rise to the occasion. Throughout the discussion, they highlight the significance of making small, sustainable changes and the satisfaction that comes from seeing progress over time.<...

How do self-esteem and body esteem impact our relationships and overall well-being? In this episode, Nate and Kimberly delve into the intricacies of self-esteem, body esteem, and their profound effects on various aspects of our lives. Kimberly, drawing from her research in the psychology of achievement, shares insights into how low body esteem correlates with low relationship satisfaction, especially among women. She emphasizes the importance of cultivating a positive relationship with our bodies, not just for physical health but also for emotional well-being and better relationships.

Kimberly discusses the significance of setting and achieving goals, h...

In this podcast episode, hosts Nate and his guest, Danny engage in a conversation about the intricacies of fitness, nutrition, and overall well-being. They explore topics ranging from the importance of managing stress levels to the impact of metabolic conditioning on the body. The conversation also deals with the pitfalls of overtraining and under-eating, emphasizing the need for a balanced approach to exercise and nutrition. They discuss the role of intermittent fasting, highlighting its potential benefits and drawbacks, especially for pre-menopausal women. Danny shares personal anecdotes and insights, underscoring the significance of understanding one's body and experimenting with different...

In this episode, I delved into a conversation with Dr. Justin Marchegiani, exploring the intricate mechanisms of human health and vitality. We discussed the vital role of methylation in refining raw materials for our body's use, the impact of genetic factors on our well-being, and the hidden dangers of conventional supplementation. Dr. Marchegiani shared insights on the importance of breathwork, the benefits of grounding, and the significance of light therapy in enhancing our physiological functions. Through practical examples and scientific explanations, we uncovered the keys to unlocking our body's full potential.

Understanding methylation is crucial f...

Have you ever considered the profound impact functional mushrooms can have on your health and well-being? In this podcast episode, we delved into a fascinating conversation about the transformative power of functional mushrooms, particularly focusing on their potential benefits for physical and mental health. The discussion covered various topics, including personal experiences with mushrooms, the significance of quality in mushroom products, the interconnectedness of nature through mycelium networks, and the concept of adaptogens. We explored how mushrooms like Lion's Mane and Reishi can positively affect stress levels, immunity, and overall vitality, as well as the potential therapeutic effects of...

Have you ever wondered how different diet approaches could impact your health and fitness goals? In this episode, we delved into various dietary approaches, including macro tracking, the paleo diet, low-carb/keto, and fasting. We discussed the benefits and drawbacks of each, shedding light on how they align with different lifestyles and goals. From the meticulous tracking of macro intake to the simplicity of the paleo diet's "caveman" approach, we explored the spectrum of dietary flexibility and restriction. We also touched on the mental and physical challenges of fasting, along with its potential benefits for health and weight loss...

In this episode, we delve into the fascinating world of hydrogen therapy with an expert who shares insights on its potential to transform health. From its foundational importance to the dramatic results seen in older individuals, hydrogen's impact is profound. Despite facing pushback from established industries, our guest remains committed to spreading awareness about the benefits of hydrogen therapy. He discusses the dangers of lower quality hydrogen products and emphasizes the importance of using only the safest and most effective devices. Through personal anecdotes and scientific evidence, he paints a compelling picture of hydrogen's promise for enhancing overall well-being.<...

In this podcast episode, I had a fascinating conversation with Kimi, co-founder of BisFit Meals, a meal prep company. Kimi shared her journey of creating a service born out of the need for healthier, convenient eating. We explored the importance of simplifying our approach to nutrition, cutting through the clutter of complex meal plans and embracing the convenience of having healthy, prepped meals ready to go. The discussion touched on the challenges of decision fatigue, the impact of outsourcing certain tasks to save time, and the profound connection between streamlined nutrition and overall life satisfaction.

T...

In this podcast episode, Nate engages in a profound conversation with Eugene Trufkin, a health and fitness expert, unraveling the complexities of the mind-body connection. Eugene introduces the concept of false selves and explores the formation of maladaptive behaviors rooted in misconceptions about one's worth and purpose. The discussion delves into the societal normalization of mental and physical illness, highlighting the pitfalls of relying on conventional, symptom-centric healthcare.

Eugene guides the audience through a thought-provoking journey, tracing the origins of individuals' false selves to early childhood and societal influences. He emphasizes the significance of identifying t...

Have you ever been hurt and wanted to keep training AND also heal and recover faster?

I recorded this episode after a client of mine had a hip replacement and couldn't do any lower body or core training. I helped him work around that by focusing on his arms 4x per week and creating a huge cascade of Human Growth Hormone (HGH) and IGF-1 to help promote healing and recovery.

Now this idea has been around since the 70s, and is making a pretty big splash in the bodybuilding world as a way of growing...

In this episode, the host delves into the often overlooked impact of sugar on our health, painting a vivid picture of the body as a bustling highway, with sugar acting like sticky tar, causing traffic jams and hindering the efficient flow of essential nutrients. The narrative unfolds with insights into sugar's addictive nature, likening it to a relentless video game that keeps us craving more. The discussion further explores the connection between sugar, saturated fats, and the buildup of arterial plaque, demystifying complex terms like atherosclerosis. The host also sheds light on how sugar fuels inflammation, affecting not just...

In this enlightening podcast episode, the conversation unfolds with two speakers, delving into the multifaceted impact of Jiu-Jitsu on one's life. From the physical challenges at the gym to the deep emotional struggles faced by one of the speakers, the narrative weaves through personal anecdotes, illustrating the holistic nature of Jiu-Jitsu's influence. The story encompasses themes of loss, grief, self-confidence, and resilience, revealing how Jiu-Jitsu became a transformative force in the speaker's life.

The episode initiates with a discussion on the parallels between Jiu-Jitsu and life, emphasizing the visceral nature of the sport and its a...

In a dynamic conversation, Joel and Nate explore the transformative power of fasting. Joel introduces his journey into intermittent and prolonged fasting, highlighting its impact on focus, energy levels, and even muscle retention. The duo delves into the science of insulin, metabolic processes, and the misconception around fasting and starvation mode. Joel's anecdotes, from feeling "superhuman" to breaking down the impact on metabolism, add a compelling layer to the discussion.

Joel emphasizes the game-changing benefits of fasting, drawing parallels with the movie "Limitless." He dispels myths around the body's supposed need for constant digestion and s...

In this engaging conversation, the guest, Tom Delaney, traces his personal journey from a life of excess to one marked by discipline and purpose. Exploring the importance of personal development, he emphasizes the role of mentors and the impact of mindset shifts on one's trajectory. Touching on the sacrifices required for success, Tom highlights the balance between professional ambitions and personal relationships. The discussion extends to the influence of fitness on mental well-being, shedding light on the need for self-care amidst entrepreneurial pursuits.

Tom Delaney unfolds the key aspects of personal development, stressing the significance o...

Ever wondered how a fitness expert turned a $100,000 setback into a thriving business? In this insightful podcast, fitness expert Eric shares a compelling story of overcoming a financial disaster caused by his accountant's deceit. The narrative unfolds as he navigates through the challenges, showcasing the power of turning setbacks into opportunities. The conversation delves into the intricacies of muscle building, discussing training methodologies, workout intensity, and the concept of muscle confusion. Both hosts, Eric and Nate, exchange experiences and insights, touching upon the importance of controlled movements, training tempo, and adapting exercises to individual needs. Eric recounts how he...

Have you asked yourself what it takes to transform your life against all odds? Curious about the mindset of someone who went from incarceration to inspiring others with a top podcast?

In this podcast episode, I had the privilege of speaking with Peter Meyerhoff, the host of "Roll Call with Chappy." Peter, who faced challenges like incarceration, emerged stronger, creating a successful podcast that reaches incarcerated individuals nationwide. We explored various topics, from setting ambitious goals and overcoming setbacks to his unique workout strategies and dietary insights. Peter's candidness offered a raw and real perspective o...

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...