Explorez tous les épisodes du podcast Get Leaner & Live Longer
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| 324: AI Based Longevity Ft. Hunter Ziesing | 08 Dec 2025 | 00:38:33 | |
If you want to get leaner and live longer check out https://milliondollarbodylabs.com
Will an AI doctor soon replace your physician? I talk about how personalized testing and artificial intelligence are making true preventative health cheaper and more accessible.
I talked with Hunter Ziesing, who shifted from a successful career in finance after losing family and friends to preventable diseases. He now runs Longevity Health, a virtual clinic providing comprehensive diagnostic testing, including 60 blood biomarkers, DEXA scans, and VO2 max, for $11,000 annually. The goal is to make health preventative, not reactionary, moving beyond the current sick-care model. We discuss how their AI platform analyzes this massive data to create customized health plans, significantly reducing costs and giving constant, gentle reminders to change daily habits, making prevention affordable and effective. We also cover the challenges of getting consumers ready for a doctorless AI model and the essential role of human doctors in the future.
Key Takeaways
Resources
Nate Palmer: The founder of The Million Dollar Body and author of "The Million Dollar Body Method", Nate has been coaching for over 15 years and has worked personally with over 1,000 clients.
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| 323: How Chris Reade Reversed His Diabetes | 01 Dec 2025 | 00:43:30 | |
If you want to get leaner and live longer check out https://milliondollarbodylabs.com
Is diabetes truly a life sentence, or can you reverse it without relying on drugs like Metformin or Ozempic?
I talked with Chris Reade, who discovered a serious health condition after a life insurance exam. His A1C went from normal to a high 9.1 in 10 months because of visceral fat around his pancreas. Doctors told him this disease was progressive and incurable, but Chris refused that sentence. He researched and found a simple strategy focused on using soluble fiber to control blood sugar spikes. This method forces weight loss naturally by providing bulk, reducing hunger, and mitigating the effect of sugar. His approach involves practical, everyday systems like habit stacking and focusing on food volume to give control back to the individual.
Key Takeaways
Resources
Nate Palmer: The founder of The Million Dollar Body and author of "The Million Dollar Body Method", Nate has been coaching for over 15 years and has worked personally with over 1,000 clients.
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| 314: 8 Research-Backed Supplement Hacks for Busy Parents & Entrepreneurs | 29 Sep 2025 | 00:23:10 | |
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:
Whether you're trying to get more energy, slow aging, or just survive a toddler who thinks 3 AM is party time, these supplement hacks are designed for real life — not lab conditions. 📖 Studies Mentioned:
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| 224: This is the Only Thing You Need for Rapid Fat Loss Ft. Joel Staley | 02 Jan 2024 | 00:39:43 | |
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 sheds light on the distinction between fasting and starving. The significance of insulin in fat burning becomes a focal point, challenging the narrative of traditional calorie-cutting methods. As the conversation unfolds, Joel advocates for a shift from constant eating to strategic fasting for enhanced focus, energy, and sustainable weight loss.
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| 223: Level Up Your Fitness to Level Up Your Life Ft. Tom Delaney | 25 Dec 2023 | 00:37:18 | |
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 of mentors and the transformative power of mindset shifts. He delves into the concept of sacrifices for success, emphasizing the delicate balance between professional goals and personal connections. Tom draws connections between fitness and mental well-being, portraying the essential role of self-care in the entrepreneurial journey.
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| 222: How to Look Great Naked without Living in the Gym Ft. Eric Bach | 18 Dec 2023 | 00:40:03 | |
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 revamped his business model, combining online and in-person components to create a unique, high-ticket service that propelled his success.
The podcast covers various aspects of fitness, highlighting the significance of training intensity and controlled movements. Both hosts share their approaches, emphasizing the importance of understanding individual needs. Eric introduces the One Hour Body Guide, which distills the principles needed to build an impressive physique in less than an hour. The guide focuses on fundamental principles rather than specific tactics, encouraging listeners to grasp the underlying strategies for effective body transformation. The conversation touches upon the lessons learned from the setback, emphasizing the need to take responsibility and turn obstacles into opportunities.
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| 221: Raw Advice to Level Up Your Fitness and Life Ft. Peter Meyerhoff | 11 Dec 2023 | 00:42:42 | |
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 on personal development and the unexpected paths life can take.
Peter shared his philosophy on setting ambitious goals, emphasizing that one never knows their capabilities until they try. Reflecting on his own experiences, he pointed out the importance of reassessing goals over time, avoiding self-imposed limits, and continuously seeking personal growth. The conversation flowed into fitness, where Peter stressed the significance of strategic workouts, moving away from heavy lifting, and adopting high-intensity training. He opened up about his routine, mixing strength and cardio, while acknowledging the mental health benefits of pushing himself physically.
Diving into coaching strategies, Peter suggested focusing on exercises with a lower risk of injury for virtual clients, incorporating cables and emphasizing good form. He also touched upon his newfound appreciation for meal prep, urging people to simplify their diets by outsourcing nutrition through reliable meal delivery services. The discussion expanded to the psychological aspects of workouts, emphasizing the need to keep oneself busy in the gym to avoid negative thoughts and potential quitting triggers.
Key Takeaways: · Challenge yourself with audacious goals and reassess them regularly. · Prioritize strategic workouts over heavy lifting for sustainable fitness. · Simplify nutrition with meal planning, and stay mentally engaged during workouts.
Resources: · Peter Meyerhoff's website: petermeyerhoff.com · Peter Meyerhoff's podcast: "Roll Call with Chappy" · Peter Meyerhoff's book: "Against All Odds" · "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com/
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| 220: The Athlete Identity Crisis | How to Harness Your Competitive Spirit Outside of Athletics Ft Greg Gurenlian | 04 Dec 2023 | 00:43:49 | |
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.
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| 219: Advanced Morning Routine Tips and Supplements Ft. Coach Nicky T | 27 Nov 2023 | 00:33:22 | |
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:
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| 218: The Truth about Peptides, Fasting, and Building Muscle Ft. Jay Campbell | 20 Nov 2023 | 00:52:58 | |
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.
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| 217: Fitness Lessons from Prison Ft. Wrong To Strong aka JC Almanza | 13 Nov 2023 | 00:37:45 | |
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.
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| 216: Get Fit and Make More Money by Doing THIS with Your Subconscious Ft Gavin McHale | 06 Nov 2023 | 00:38:57 | |
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.
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| 215: Gamify Fat Loss with Virtual Assistants and AI ft. Mike Abramowitz | 30 Oct 2023 | 00:39:00 | |
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.
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| 313: Detox Your Life, Improve Your Testosterone? Ft Jared St Clair | 22 Sep 2025 | 00:50:11 | |
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 the liver, then cleansing the endocrine system with indole-3 carbonyl, DIM, and calcium deglucrate. This method supports the body's hormone function. Key Takeaways
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| 214: How did So and So get JACKED for That Movie? | 23 Oct 2023 | 00:36:53 | |
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.
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| 213: 23 Ways to be Happier, Healthier & Hotter This Year | 16 Oct 2023 | 00:26:38 | |
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.
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| 212: How to get lean cooking 2 meals per week | 08 Oct 2023 | 00:27:57 | |
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.
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| 211: Get Strong Like Your Life Depends On It | 02 Oct 2023 | 00:44:23 | |
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 | |||
| 210: Which Supplements Should I take? | 25 Sep 2023 | 00:34:49 | |
In this episode, I talk about the world of supplements and emphasize the importance of distinguishing between mandatory and performance-enhancing supplements. Starting with the basics, I discuss the significance of high-quality protein intake and how it plays a crucial role in muscle recovery and overall health.
Moving on, I explore the realm of vitamins and minerals. I emphasize the value of omega-3 fatty acids and their role in brain health, followed by a deep dive into the benefits of multivitamins and how they can fill nutritional gaps in our diets.
The conversation then shifts towards creatine, a popular supplement among athletes. I debunk the myth that creatine causes bloating and highlighted the significance of proper hydration when using it. I also stress the efficacy of creatine monohydrate and the importance of avoiding overcomplicated alternatives.
I touch on nootropics, or brain vitamins, which can enhance focus and concentration. These supplements, like alpha brain, provide an extra mental edge without the jittery feeling associated with caffeine.
When it comes to supplements, prioritizing the basics like high-quality protein, vitamins, and minerals is key for overall health. Performance-enhancing supplements like creatine and pre-workout products can be useful but should be used sparingly. Nootropics offer a mental edge without excessive caffeine, while fat loss supplements often fall short of their claims. Sleep and immune support supplements can provide relief when needed. Omega 3s - https://amzn.to/3bgGb3t Creatine - https://amzn.to/3TbtnPI FastAid Amino Complex - https://milliondollarbodylabs.com/products/fastingdrink DeepMind - https://milliondollarbodylabs.com/products/nootropic The Whey Protein - https://milliondollarbodylabs.com/products/whey-protein Complete Restore Sleep Aid - https://milliondollarbodylabs.com/products/restore Vitamin D3 w K2 - https://amzn.to/3dWTmF1 Go Mode Pre Workout - https://milliondollarbodylabs.com/products/pre-workout Magnesium Glycinate - https://amzn.to/3Yfu1OR Mushroom Blend - https://amzn.to/3wuFSdw Greens - https://amzn.to/2GO4aKA
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| 209: 7 Ways to Increase Your Testosterone Levels | 18 Sep 2023 | 00:32:50 | |
Have you ever wondered how to naturally boost your testosterone levels? Let's dive into the seven essential strategies, including one pharmaceutical option, that can help you optimize your hormones.
In this podcast episode, we explore seven ways to increase testosterone naturally. The first key idea was the importance of strength training. Engaging in consistent strength workouts can signal your body to boost testosterone levels. However, balance is crucial; overtraining can lead to cortisol spikes, so focusing on progressive overload is key.
The second strategy centers on the significance of sleep. Getting at least seven hours of quality sleep each night is crucial for hormone production and recovery. Studies have shown that adequate sleep, along with high protein intake, is a common factor among those who successfully build muscle and decrease fat.
Next, we delve into nutrition, emphasizing the role of protein and healthy fats. Cholesterol, often viewed negatively, is actually essential for testosterone production. Pasture-raised organic eggs and quality red meat are excellent sources of these necessary nutrients.
Avoiding estrogenic foods and minimizing exposure to plastics, receipts, and soy were the fourth key idea. These factors can decrease testosterone levels, and taking precautions to reduce their presence in your life can be beneficial.
Lastly, fasting was presented as a potent tool for boosting testosterone. Prolonged fasting, in particular, can lead to significant growth hormone increases and reset hunger signals, making it easier to maintain a balanced diet.
In summary, these strategies provide a holistic approach to naturally increasing testosterone levels. Prioritizing strength training, sleep, nutrition, and supplements while minimizing exposure to harmful elements in your environment and incorporating fasting can all contribute to hormonal balance and overall well-being.
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| 208: Is Active Stretching the Key to Fixing Your Pain & Injury? Ft Dr. Grayson Wickham | 12 Sep 2023 | 00:49:56 | |
In this podcast episode, Dr. Grayson Wickham, a mobility expert, shares invaluable insights on how we can proactively maintain our joints, prevent injuries, and improve our overall physical performance. He begins by highlighting the importance of foot mobility and shares his experience with minimalist shoes. Dr. Wickham warns against diving headfirst into minimal shoes, emphasizing the need to build foot resilience gradually. He delves into the concept of active stretching, explaining why static stretching can increase the risk of injury and decrease performance. Active stretching involves stretching a muscle or joint and then actively contracting those muscles while maximally stretched. This approach not only enhances flexibility but also improves joint stability, body awareness, and proprioception. Dr. Wickham demonstrates an active stretch for the hamstring, emphasizing the importance of maintaining a slight knee bend. The conversation shifts to the Movement Vault app, an invaluable resource Dr. Wickham has developed. The app offers daily stretching routines, focusing on different body areas, and includes muscle activation exercises and muscle and fascia release techniques. Dr. Wickham introduces structured programs for specific pain and injuries, such as low back pain and plantar fasciitis, taking users through a 16-week progressive journey to address both symptoms and root causes. Dr. Wickham's key ideas revolve around the significance of proactive joint maintenance and the effectiveness of active stretching. He emphasizes that static stretching, a common practice, can increase injury risk and decrease performance, whereas active stretching simultaneously improves flexibility, joint stability, balance, body awareness, and proprioception. The episode's primary lesson is that joint pain and injuries are preventable, and enhancing joint mobility and stability should be a priority. Proactive maintenance can lead to better physical performance and long-term joint health. Key Takeaways:
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| 207: The Truth about Belly Fat | 04 Sep 2023 | 00:27:23 | |
Belly fat. Have you ever wondered why belly fat seems to be such a problem for many of us? We'll explore the secrets behind those shredded veins like Zac Efron's Baywatch body and uncover the connection between belly fat and the four horsemen of mortality. We'll also dive deep into the fascinating realm of molecular biology, where we'll discuss how molecules can meddle with insulin signaling and blood sugar, shedding light on how to avoid pre-diabetes. Join us as we navigate the complex landscape of neurological disorders and discover the surprising role that visceral fat plays as a protective mechanism against organ fat.
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| 206: 9 Ways to Help Your Kids Eat Healthy without Making it Weird | 28 Aug 2023 | 00:31:17 | |
Welcome to today's episode, where we dive into the ever-present challenge of maintaining a healthy diet. We all know the struggle - juggling work, family, and life's demands often leaves little room for preparing nutritious meals. But fear not, because we're here to uncover the secrets to achieving that elusive balance between convenience and health. If you've ever wondered how to provide your children with the foundation for a lifetime of wellness, look no further than the power of meal prepping. From strategizing your weekly menu to ensuring your proteins are primed and ready, we've got you covered. Stay tuned as we also explore the crucial role of preparation in addressing kids' nutritional needs and discover how even a simple grocery trip can be transformed into a memorable family adventure. Get ready to unlock the wisdom that turns eating well into an achievable reality.
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| 205: 5 Reasons Prolonged Fasting Is Better Than Intermittent Fasting | 21 Aug 2023 | 00:32:00 | |
Are you curious about the benefits of fasting and how to incorporate it into your routine? If so, you're in for an enlightening discussion. Today, we'll delve into the world of fasting and its various forms, exploring how to kick-start your fasting journey, why prolonged intermittent fasting might be more advantageous than long-term fasting, and even touch upon recent developments like new diets and diabetes drugs. Additionally, we'll highlight five compelling reasons to consider extended fasting, along with practical strategies to ensure success. Don't worry, we'll touch on crucial aspects like hydration and electrolytes too. As we compare prolonged fasting with intermittent fasting, we'll address various aspects of each method. So, whether you're a fasting novice or looking to optimize your approach, we've got you covered with a wealth of insights and tips coming your way.
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drinkforfasting.com <---Get the drink specifically designed to improve your fasting results while keeping hunger at bay | |||
| 312: How Energy First Fat Loss Makes Dropping Weight Easy | 15 Sep 2025 | 00:20:27 | |
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:
Forget chasing quick fixes. This is about building a way of eating that fuels performance and makes fat loss automatic. Get a FREE copy of the book that started it all: The Million Dollar Body Method | |||
| 204: The 4 Step Process for Incredible Results | 14 Aug 2023 | 00:35:04 | |
Today we have Stefan Brule the house, and we talk about becoming not just a successful business owner, but a better father and husband as well. Discover the immense influence of proximity and positive optimism in shaping your path. Learn how to elevate your standards and become the leader you were meant to be, while eliminating decision fatigue and cutting through the noise. We'll uncover the true value of having a crystal-clear vision of your potential and explore the universal law of asking for help in the world of business. Understand the profound impact of having a core purpose, embracing transparency and honesty, and implementing a system that truly works for people. Discover the rarity of those who genuinely want to help, and unlock the incredible power of seeking help and enlisting others on your journey to success. It's time to rewrite the rules and harness these principles for lasting growth and fulfillment.
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| 203: Lose Fat Faster by Tracking Macros? Or Following a Framework? Ft Garret Serd | 09 Aug 2023 | 00:29:18 | |
In today's conversation, we're delving into the world of nutrition with Garret Serd, and we go on a journey through various dietary approaches. From the concept of reverse dieting to the intriguingly named Million Dollar Body Program, Nate discusses the perks and drawbacks of each nutritional framework. Ever wondered what happens when you step away from these frameworks? We're also diving into the realm of setting yourself up for nutritional success, as well as the intricacies of the Macro-Based Eating Framework for long-term triumph. But that's not all – stay tuned as Garrett chimes in on the metabolic reset vs reverse dieting debate. Is reverse dieting truly a futile effort? Join us as we unravel the mysteries of conquering cravings, balancing hunger, and restoring healthy calorie levels, all while exploring the flexible realm of calorie tracking. And let's not forget the incredible journey of Tandem, an empowering coaching ally since 2012, and Garrett's reflections on wrangling chaos amidst the bustling domains of life and business. Get ready for a riveting nutritional odyssey!
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| 202: The Mindset of Weight Loss Ft Garret Serd | 07 Aug 2023 | 00:18:20 | |
Welcome to this episode on how to change your identity around exercise. In today's conversation, I'm thrilled to welcome our special guest, Garrett Surd. We'll be exploring the transformative power of mindset and identity when it comes to achieving our fitness goals. It's not just about nutrition; it's about reshaping how we see ourselves and our relationship with exercise. We'll delve into the idea of emulating successful strategies, utilizing repetition through automation, and understanding why consistency is the key to mastery. Moreover, we'll discuss the challenges of battling societal expectations and the benefits of borrowing from others' experiences. Knowing who your role models are plays a significant role in this process, and we'll uncover the importance of finding the right inspirations for your unique journey. Get ready to unlock the secrets of transforming your exercise identity for a healthier, fitter you. Let 's dive in!
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| 201: 5 Foods to Eat for Fast Weight Loss | 31 Jul 2023 | 00:20:39 | |
Looking to shed some pounds while maintaining high energy levels? Look no further! Did you know that certain foods like cauliflower and celery have negative calories, meaning the more you eat, the more weight you can lose? We've got a fantastic five-day meal plan designed for fat loss and performance. Plus, we'll reveal five other foods that can be your allies on your weight loss journey. Start off your day with a big salad after breaking your fast or in the evening, as it helps fill you up without packing on the pounds. For a low-calorie and low-fat option during winter, chili is the way to go. And if you want to prioritize toxin levels, go for organic chicken and pork. Concerned about grass-fed versus grain-fed beef? We'll clear that up for you too! So, let's embark on this journey together and achieve your weight loss goals while staying energized and satisfied!
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| 200: The Beginner's Guide to Meal Prep | 24 Jul 2023 | 00:25:57 | |
Welcome to our conversation! Today, we'll delve into the art of meal prepping for both fat loss and improved performance. Nate will be sharing his fantastic five-day meal plan, designed to keep you on track with your health goals. We'll explore the benefits of roasting vegetables in either the oven or an air fryer, perfecting their flavors with a dash of salt and pepper. To make the process smoother, we'll discuss the essential tools you'll need, like a blender, knife, cutting board, and food scale. And don't worry, we'll also touch upon the idea of balancing meal prep to avoid monotony, giving you the freedom to enjoy a BBQ or other spontaneous dining options four or five times per week. So, let's dive in and discover how meal prep can be a game-changer for your lifestyle!
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| 199: How Do I Build a Home Workout During the Summer? | 21 Jul 2023 | 00:14:48 | |
This very special episode of the Low Carb Hustle we go deep with Stacy on an "Ask Me Anything" episode. She's looking to get lean and keep her energy high, but it's summer and family, work, and life keep making it tough. Join us as I ask her some questions to help dial in WHAT is possible and how to set up a plan that fits her goals, schedule, and equipment. This is the same strategy you can use to create a workout program that doesn't suck the life out of you. And if you want some help building it... ...book your free Ask Me Anything session: freenutritionaudit.com Dive in, because this is an important question. Grab your free 5 Day Meal Plan at: thelowcarbhustle.com | |||
| 198: The Three Body Types (3 Tips for Each Type!) | 17 Jul 2023 | 00:23:28 | |
In this conversation, Nate dives into the world of body types and introduces his revolutionary million dollar body method. He begins by discussing the three primary body types: ectomorph, mesomorph, and endomorph. For ectomorphs, there's good news as they require more carbohydrates compared to the other body types. Transitioning into the importance of carb backloading and fasting, Nate highlights the benefits of incorporating these techniques into your fitness regimen. He also emphasizes the advantages of taking creatine for a couple of weeks. However, Nate acknowledges the struggles faced by endomorphs and mesomorphs when it comes to weight loss. He sheds light on the impact of higher cortisol levels typically observed in endomorphs and delves deeper into the role of nutrition, training, and cardio tailored to each body type. With Nate's expert insights, achieving your desired physique is within reach.
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| 197: Help! Weekends Keep Ruining My Progress! | 14 Jul 2023 | 00:11:52 | |
This very special episode of the Low Carb Hustle we go deep with Carmelo on an "Ask Me Anything" episode. He's looking to get lean and drop weight, but the work he puts in during the week keeps getting undone on the weekends. We talk about building "streaks" and also IF it's the right time to go hard on fitness or if we should hold off. I share some strategies for how to get it done, BUT more importantly we ask the question: "Is this really your priority right now?" Dive in, because this is an important question. Grab your free 5 Day Meal Plan at: thelowcarbhustle.com Book your free Ask Me Anything session: freenutritionaudit.com | |||
| 196: The Power Of Fitness For Financial Success | 10 Jul 2023 | 00:25:16 | |
Welcome to today's episode where we delve into a variety of intriguing topics! We'll explore the challenging journey from fat to lean, uncovering some of its most arduous aspects. Additionally, we'll uncover the surprising correlation between fitness and financial success, shedding light on how physical well-being can positively impact your bank account. But that's not all—did you know that physically active employees experience a staggering 27% fewer sick days compared to their sedentary counterparts? We'll dive into the importance of maintaining an active lifestyle for both personal and professional well-being. Furthermore, we'll discuss the alarming statistic that reveals 25% of individuals are refraining from taking time off due to illness. Join us as we explore the fascinating connection between energy levels, productivity, and physical fitness. Get ready for an enlightening discussion filled with eye-opening insights and much more!
[0:00 - 6:41]
[6:42 - 15:31]
[15:32 - 23:01]
Grab your free 5 Day Meal Plan at: thelowcarbhustle.com Book your free Ask Me Anything session: freenutritionaudit.com | |||
| 195: 3 Easy Ways to Eliminate a Skinny-Fat Body Type | 03 Jul 2023 | 00:21:36 | |
In this podcast episode of the Low Carb Hustle talk about being "skinny fat", the condition where someone appears normal in clothes but has excess fat when shirtless, lacking muscle mass and definition. I'll talk about how to avoid it or even how to reverse it. Muscle mass is paramount for overall health but when we have the "skinny fat" situation some people have the common dilemma of whether to bulk or cut for skinny fat individuals. I'll cover key concepts such as the metabolic outcomes of weight loss, the drawbacks of deep cutting, and the pitfalls of bulking without sensitivity to muscle gain. I suggest a nutrition framework called carb backloading and emphasize the significance of finding the right balance of carbohydrates rather than completely eliminating them.
[00:00 - 6:00] What is "skinny fat"? What "skinny fat" is in terms of aesthetics What "skinny fat" is in terms health, muscle mass, and injury prevention Bulking vs Cutting when you're "skinny fat"
[6:00 - 18:00] The dark side of "The Biggest Loser" How sustainable is it: cut vs bulk A couple of ways you can fix this issue for the rest of your life. Training our body to use carbs at the right time Reverse-pyramid style training Adding cardio Fasting
[18:00 - 21:35] Forcing your body will build results that won't last You have to work WITH your body, rather than against it
Grab your free 5 Day Meal Plan at: thelowcarbhustle.com Book your free Ask Me Anything session: freenutritionaudit.com | |||
| 311: Rewire Your Brain , Take Control of Your Life Ft Dr Ryan Williamson | 08 Sep 2025 | 00:49:56 | |
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
Resources
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| 194: I'm Freaking Busy - What Should I Eat? | 30 Jun 2023 | 00:15:39 | |
This very special episode of the Low Carb Hustle we go deep with Brandon on an "Ask Me Anything" episode. He is unsure what to eat. As a busy dad, working long hours with some important goals, he's not entirely sure where to start. I ask him a few important questions right up front that you should know the answer to before starting ANY fitness or nutrition program Dive in, because these will make a difference. Grab your free 5 Day Meal Plan at: thelowcarbhustle.com Book your free Ask Me Anything session: freenutritionaudit.com | |||
| 193: Is it Too Late to Get In Great Shape If You're 35+ (Even If You've Never Been Fit?) | 26 Jun 2023 | 00:22:59 | |
Today we'll delve into the power of consistency and nutrition. Kyle Wade as our special guest. Over the past two years, Kyle has embodied the principles of consistency, nurturing both his body and mind. Today, we explore the idea of finding what truly makes you proud of yourself. Join us as we uncover the significance of discipline, self-discovery, and the journey towards becoming a hero in your own life. We'll discuss the importance of cultivating a disciplined personality, not only for ourselves but also for the benefit of others. We'll also touch upon the significance of mental acuity, breathwork, and meditation in nurturing a balanced and focused mindset. So, if you're ready to make a change, listen closely to the words you say to yourself. Finally, stay tuned for Kyle's enlightening final thoughts on this transformative journey of self-discovery.
[00:00 - 6:46]
[6:47 - 16:39]
[16:40 - 22:59]
Thelowcarbhustle.com > The Free 5 Day Nutrition Plan
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| 192: How do I Lose the Last 10lbs? | 23 Jun 2023 | 00:20:09 | |
This very special episode of the Low Carb Hustle we go deep with Darren on an "Ask Me Anything" episode. He's looking to get lean and lose the last 10lbs. I share some strategies for how to get it done, BUT more importantly we ask the question: "Is this really your priority right now?" Dive in, because this is an important question. Grab your free 5 Day Meal Plan at: thelowcarbhustle.com Book your free Ask Me Anything session: freenutritionaudit.com | |||
| 191: What are the 3 Best Times to Eat Carbs? (make sure to hit #3) | 19 Jun 2023 | 00:12:19 | |
Let's talk about the best times to enjoy some carbs throughout the day. When it comes to optimizing your carbohydrate intake, three key moments stand out. Firstly, the best time to consume carbohydrates is before your workout, as they provide a valuable energy boost to fuel your exercise session. Secondly, there's another ideal time later in the day, the third time to be precise, where you should incorporate carbs into your meal plan. Finally, having carbs at night can actually promote recovery, helping your body replenish glycogen levels and prepare for the next day. Interestingly, did you know that the brain is the heaviest user of glycogen in the body? Fascinating, right? So, when planning your meals, consider lighter carb options before and after your workout to optimize your performance and recovery.
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| 190: Here's How Scientists Formulate Supplements that Work Ft. Sajeev Javia | 14 Jun 2023 | 00:25:54 | |
In this episode, Sanjeev shares his journey in the supplement industry, emphasizing the importance of accurate content and patience for effective results. We explore the role of lifestyle in conjunction with supplements and the benefits of rapid delivery methods. Join us for an enlightening conversation on the transformative power of supplements.
Sanjeev is a seasoned nutritional formulator, CEO of PRōZE, and founder of Javia Wellness Group. With over 20 years of experience, he prioritizes organic processes and ingredients in his natural wellness-focused PRōZE formulas. Sanjeev's Javia Wellness Group is a leading firm specializing in the research, formulation, and design of health initiatives, catering to esteemed clients and athletes. With a passion for holistic well-being, Sanjeev continues to shape the industry with his innovative formulations and commitment to promoting a healthier lifestyle.
Key Highlights: [00:01 - 12:24] Rapid Delivery and Optimal Formulation ● Sanjeev explains the reasons behind choosing gum as the delivery method for their caffeine supplement: Gum allows for quicker absorption compared to other forms of consumption. The density of the gum is important as it triggers nitric oxide production through chewing. Gum provides more efficient and rapid delivery of active ingredients. ● The formulation considers the overall product's effects rather than simply increasing the dosage of a single ingredient. [12:25 - 22:39] Closing Segment ● Sanjeev explains the philosophy behind sleep and the challenges in achieving it naturally. ● He identifies the three factors that disturb the state of sleep: Inflammation caused by high blood glucose levels A stress-driven lifestyle The need for proper brain signals to initiate sleep ● He also highlights the goal of facilitating the body's innate sleep processes rather than forcing sleep.
Key Quotes: "It's not about the ingredients. It's really about the philosophy of what you believe that takes place in the body or needs to take place in the body for you to then deliver the benefit that you're looking for." -Sanjeev Javia
"It's not just about the ingredient, it's not just about the dosage, it's about how everything is coming together so you can have this kind of compounding effect." - Sanjeev Javia
"Sleep is not a privilege. It's a right." - Sanjeev Javia
CONNECT WITH SANJEEV: PROZE SHOP - promo code MDB25 IG:
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||
| 189: The Dirty Secrets of the Supplement Industry Ft. Sanjeev Javia | 12 Jun 2023 | 00:35:20 | |
In this episode, Sanjeev shares his journey in the supplement industry, emphasizing the importance of accurate content and patience for effective results. We explore the role of lifestyle in conjunction with supplements and the benefits of rapid delivery methods. Join us for an enlightening conversation on the transformative power of supplements.
Sanjeev is a seasoned nutritional formulator, CEO of PRōZE, and founder of Javia Wellness Group. With over 20 years of experience, he prioritizes organic processes and ingredients in his natural wellness-focused PRōZE formulas. Sanjeev's Javia Wellness Group is a leading firm specializing in the research, formulation, and design of health initiatives, catering to esteemed clients and athletes. With a passion for holistic well-being, Sanjeev continues to shape the industry with his innovative formulations and commitment to promoting a healthier lifestyle.
Key Highlights: [00:00 - 06:15] Opening Segment ● Sanjeev shares his transitions from medicine to the supplement industry, specializing in athlete-focused nutrition. ● He gained expertise in formulating popular supplements for professional athletes and teams, leveraging their science background and guidance from an experienced formulator. ● His research expanded to encompass various health issues such as diabetes, obesity, autoimmune conditions, post-chemotherapy care, and neurological problems, extending beyond sports nutrition. [06:16 - 21:45] Patience for Effective Supplements ● Sanjeev emphasizes the importance of ensuring the accuracy of supplement contents and avoiding misleading claims. ● He also suggests looking for supplements that undergo testing to instill confidence in their quality. ● Patience and consistency are key, as supplements often require time to build a foundational network within the body for noticeable results. [21:45 - 35:04] Prioritizing Lifestyle over Supplements ● Sanjeev suggests habit stacking, associating supplement intake with an existing daily habit. ● The importance of morning flushing and clean, easily digestible foods to support the body's natural processes and minimize toxic stress. ● The importance of focusing on hydration, nutrition, sleep, and overall lifestyle before relying on performance-based supplements.
Key Quotes: "It's not about the ingredients. It's really about the philosophy of what you believe that takes place in the body or needs to take place in the body for you to then deliver the benefit that you're looking for." -Sanjeev Javia
"It's not just about the ingredient, it's not just about the dosage, it's about how everything is coming together so you can have this kind of compounding effect." - Sanjeev Javia
"Sleep is not a privilege. It's a right." - Sanjeev Javia
CONNECT WITH SANJEEV: PROZE SHOP - promo code MDB25 IG:
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||
| 188: What Should You Eat for Optimal Hormonal Health? Ft Dr Alan Christianson | 07 Jun 2023 | 00:23:35 | |
In this episode, Dr. Christianson dives into an enlightening discussion on hormonal issues, exploring their common symptoms and the impact of diet and lifestyle on our well-being. We uncover the role of phytonutrients in enhancing health, the importance of balanced macronutrients, and the benefits of a diverse plant-based diet. We also touch on stress management and how daily rhythms and lifestyle changes can affect obesity and thyroid health.
Alan Christianson, NMD, author of the New York Times bestsellers The Adrenal Reset Diet, The Metabolism Reset Diet, and The Thyroid Reset Diet, is a naturopathic medical doctor who specializes in natural endocrinology with a focus on thyroid disorders. He founded Integrative Health, a physician group dedicated to helping people with thyroid disease and weight-loss resistance regain their health. He has been named a Top Doctor in Phoenix magazine and has appeared on national TV shows and in numerous print media. Dr. Christianson lives in Phoenix with his wife and their two children.
Key Highlights: [00:01 - 02:55] Whole Foods for Optimal Health ● Hormones act as an intermediary between lifestyle and health, hence their balance leads to better health. ● Improving hormone metabolism aids in health enhancements. ● Highly processed foods, while not poisonous, are often nutritionally deficient and could negatively affect taste response and satiety. It's better to focus on whole foods for optimal health. [02:56 - 10:38] Balanced Diet: Key to Health and Disease Prevention ● Balancing macronutrients, including both carbs and fats, is crucial for overall health, as they perform vital functions in our bodies. ● Diverse plant-based foods in our diet are essential as they provide fibers and phytonutrients, promoting a healthy gut flora. ● Soy-based foods can lower the risk of health issues like breast cancer. [10:38 - 21:45] Closing Segment ● Too much iodine can cause thyroid issues. ● Obesity rises due to disrupted daily rhythms, increased stress, and lifestyle changes. ● Stress management is Important for Health. Morning light exposure can help reduce stress.
Key Quotes: "There's dozens of kinds of fibers in the diet, and these things feed our flora." - Dr. Alan Christianson
"The healthier our flora is, and the better our health is in a lot of ways." - Dr. Alan Christianson
"What we make does not work the same as what we might take, even if it's the same molecule." - Dr. Alan Christianson
CONNECT WITH DR. CHRISTIANSON:
https://www.drchristianson.com/ New Book - The Hormone Healing Cookbook - 80+ Recipes to Balance Hormones and Treat Fatigue, Brain Fog, Insomnia and More Instagram: @Dr. Allen Christiansen Facebook: @Dr. Allen Christiansen
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||
| 187: Hormonal Health - Here's What Your Dr. Won't Tell You Ft. Dr Alan Christianson | 05 Jun 2023 | 00:28:45 | |
In this episode, Dr. Christianson dives into an enlightening discussion on hormonal issues, exploring their common symptoms and the impact of diet and lifestyle on our well-being. We uncover the role of phytonutrients in enhancing health, the importance of balanced macronutrients, and the benefits of a diverse plant-based diet. We also touch on stress management and how daily rhythms and lifestyle changes can affect obesity and thyroid health.
Alan Christianson, NMD, author of the New York Times bestsellers The Adrenal Reset Diet, The Metabolism Reset Diet, and The Thyroid Reset Diet, is a naturopathic medical doctor who specializes in natural endocrinology with a focus on thyroid disorders. He founded Integrative Health, a physician group dedicated to helping people with thyroid disease and weight-loss resistance regain their health. He has been named a Top Doctor in Phoenix magazine and has appeared on national TV shows and in numerous print media. Dr. Christianson lives in Phoenix with his wife and their two children.
Key Highlights: [00:01 - 09:04] Opening Segment ● Common symptoms of hormonal issues include weight struggles, fatigue, brain fog, sleep issues, and hot flashes. ● While hormones like estrogen and testosterone can be measured, their levels don't necessarily indicate health or disease. ● Symptoms without a clear cause can be a good starting point for lifestyle changes. ● The body's natural hormone production can differ significantly from taking hormones.
[09:05 - 22:19] Boosting Health with Phytonutrients & Balanced Lifestyle ● Phytonutrients in plant foods boost our health and well-being by enhancing our body's function and adaptability. ● Diverse plant-based diets can lower rates of autoimmune and chronic inflammatory diseases. ● A balanced diet and lifestyle, including mindful intake of stimulants, can reduce fatigue and brain fog.
[22:20 - 26:42] Enhancing Hormonal Balance and Cognitive Function ● Phytonutrients regulate hormone metabolism. ● They stimulate beneficially and inhibit harmful hormone receptors. ● They quickly improve energy levels and cognitive function.
Key Quotes: "There's dozens of kinds of fibers in the diet, and these things feed our flora." - Dr. Alan Christianson
"The healthier our flora is, and the better our health is in a lot of ways." - Dr. Alan Christianson
"What we make does not work the same as what we might take, even if it's the same molecule." - Dr. Alan Christianson
CONNECT WITH DR. CHRISTIANSON:
https://www.drchristianson.com/ New Book - The Hormone Healing Cookbook - 80+ Recipes to Balance Hormones and Treat Fatigue, Brain Fog, Insomnia and More Instagram: @Dr. Allen Christiansen Facebook: @Dr. Allen Christiansen
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||
| 186: The Evolution of Fitness (and How to Skip the Boring Steps) Ft. Steve Cutler | 31 May 2023 | 00:19:40 | |
In this episode, Steve Cutler takes us on a journey of self-evolution in body and mind. From his 25-year experience in the health and fitness industry to embracing challenges as growth opportunities, Steve shares valuable insights and practical strategies for personal transformation. Discover the power of mindset, adaptability, and shedding what no longer serves you. Explore the concept of playing the infinite game of life and learn how to make the most of your time. Steve also delves into the evolution of fitness, breaking free from dogmas and embracing individuality. Listen, learn, and evolve with Steve Cutler as he empowers you to make conscious choices and prioritize your own well-being.
Steve Cutler is a transformation coach, consultant, and business leader with over 20 years of experience in health, fitness, and entrepreneurial ventures. He empowers individuals and organizations to achieve higher levels of performance and success. Through his EVOLVE Method, Steve helps people tap into their innate wisdom, improve body composition, and acquire the knowledge and skills for lasting change. His expertise extends to leadership, coaching, and conflict resolution, making him a sought-after speaker and workshop host. Steve's mission is to guide men and women on their path to personal evolution and empower them to reach their fullest potential.
Key Highlights: [00:01 - 09:20] Playing the Infinite Game of Life ● Understanding the importance of playing the infinite game of life rather than solely focusing on finite goals. ● Rather than setting specific timelines for achieving goals, Steve emphasizes being present and fully engaged in the actions that lead to the desired outcome. ● Steve's definition of time as an internal construct highlights the importance of energy and focus in making the most of the time we have. [09:21 - 14:55] Shattering Fitness Dogmas ● The old belief of eating six meals daily has been replaced by flexible approaches like carbohydrate backloading. ● Steve trained with Mr. Olympia winners Larry Scott and Frank Zane, who emphasized flexibility, multidisciplinary training, and finding the right balance between intensity and recovery. ● Dogmas have been shattered as the industry recognizes the multiple paths to achieving fitness goals. [14:55 - 27:31] Closing Segment ● Don't underestimate the power of your own intuition, and pay attention to how certain foods and training methods make you feel. ● Document your experiences in a journal and prioritize your own observations over external advice. ● Steve shares his experience of stepping away from a dogmatic religious upbringing and embracing a more principle-based approach to life. ● Listen to your body, make informed decisions, and not be bound by judgment or shaming from dietary communities.
Key Quotes: "My definition of time is that it's an internal construct, right? We think about it as this external construct." - Steve Cutler
"Take or pay more attention to your journal notes with how you feel." - Steve Cutler
"When you know what works for you, you can make conscious choice, and then you can know from conscious choice what the results and the ramifications are." - Steve Cutler
CONNECT WITH STEVE: Try Steve's glute master course https://www.evolve-cast.com/shop
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||
| 185: 3 Ways to Evolve Your Body & Mind Ft. Steve Cutler | 29 May 2023 | 00:36:02 | |
In this episode, Steve Cutler takes us on a journey of self-evolution in body and mind. From his 25-year experience in the health and fitness industry to embracing challenges as growth opportunities, Steve shares valuable insights and practical strategies for personal transformation. Discover the power of mindset, adaptability, and shedding what no longer serves you. Explore the concept of playing the infinite game of life and learn how to make the most of your time. Steve also delves into the evolution of fitness, breaking free from dogmas and embracing individuality. Listen, learn, and evolve with Steve Cutler as he empowers you to make conscious choices and prioritize your own well-being.
Steve Cutler is a transformation coach, consultant, and business leader with over 20 years of experience in health, fitness, and entrepreneurial ventures. He empowers individuals and organizations to achieve higher levels of performance and success. Through his EVOLVE Method, Steve helps people tap into their innate wisdom, improve body composition, and acquire the knowledge and skills for lasting change. His expertise extends to leadership, coaching, and conflict resolution, making him a sought-after speaker and workshop host. Steve's mission is to guide men and women on their path to personal evolution and empower them to reach their fullest potential.
Key Highlights: [00:01 - 07:52] Opening Segment ● A passion for health drives Steve's 25-year health and fitness industry journey. ● Thriving individuals during the pandemic embraced challenges as growth opportunities while struggling individuals relied too heavily on a single hobby. ● Steve highlights the importance of hard work, determination, adaptability, and childhood lessons of perseverance.
[07:53 - 18:36] Shifting Mindsets and Building Resilience ● To change our mindset, Steve suggests two approaches: Option 1: Embrace challenges by confronting what we consistently avoid and acquiring skills to overcome them. Option 2: Small discomforts and big resilience ● Embrace positive change: Reflect on the rewards of overcoming challenges, reshaping our mindset towards discomfort. ● Own your perspective: Choose meaning and mindset, seeing difficulties as growth opportunities. ● In a changing environment, Steve suggests two skills to develop: Skill 1: Shed what doesn't serve us and embrace authenticity. Skill 2: Embrace change and find purpose
[18:37 - 25:42] Overcoming Mental Barriers and Embracing Adaptability ● Playful attitude for adaptability: Embracing curiosity and non-judgment enhances flexibility in navigating new situations. ● Recognizing the mind as the ultimate limiter, Steve shifted his mindset to overcome mental challenges associated with physical transformation. ● Discovering ADHD later in his life brought understanding, reduced judgment, and the ability to create effective strategies for success.
Key Quotes: "My definition of time is that it's an internal construct, right? We think about it as this external construct." - Steve Cutler
"Take or pay more attention to your journal notes with how you feel." - Steve Cutler
"When you know what works for you, you can make conscious choice, and then you can know from conscious choice what the results and the ramifications are." - Steve Cutler
CONNECT WITH STEVE: Try Steve's glute master course https://www.evolve-cast.com/shop
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||
| 310: Eat, Train, & Think Like an Elite Athlete Ft Alex Feinberg | 25 Aug 2025 | 00:46:39 | |
Are you ready to unlock a leaner physique while still enjoying your favorite foods like pizza and tacos? What if I told you that less effort could lead to better fitness results?
In this episode, I chat with Alex, who shares his path from professional baseball player to hedge fund analyst and entrepreneur. He reveals how he maintains a lean physique year-round without counting calories or going hungry. Alex explains that food serves as a love language, not just fuel, and how he makes minor adjustments to popular foods like burgers and fried chicken to make them protein-dominant. We discuss why pursuing strength and speed is more effective than high-volume workouts, which leads to a quicker metabolism. Alex also highlights the value of morning workouts for building confidence and managing stress, and he introduces his "Triple Seven Club" principle covering finances, fitness, and sleep. He shares how he improved his sleep by reducing stimulants and incorporating daily movement. This conversation is about unconventional methods that simplify success in health and life.
Key Takeaways
• We discuss how food is more than just fuel; it's a love language with cultural significance, and viewing it only as fuel often means missing these deeper societal underpinnings
• I learned that training for strength and speed is more effective than high volume workouts focused on difficulty, as this approach increases your resting metabolic rate and helps you achieve better physique gains
• Alex encourages getting addicted to getting 1% better each week in workouts. This consistent, small improvement compounds significantly over time, leading to excellent shape in one to two years.
• We talk about the "Triple Seven Club": a philosophy centered on having seven figures liquid, being able to run a seven-minute mile, and sleeping seven hours per night. Achieving these three things typically leads to a very good mood and significantly improved quality of life
Resources
Follow Alex Feinberg on Instagram: https://www.instagram.com/alexfeinberg1/ Nate Palmer: The founder of The Million Dollar Body and author of "The Million Dollar Body Method", Nate has been coaching for over 15 years and has worked personally with over 1,000 clients.
Instagram: @_milliondollarbody
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| 184: Know Your Genetics to Reclaim Your Health Ft Sage Workinger | 22 May 2023 | 00:41:24 | |
In this episode, Sage shares her personal journey of overcoming anxiety and depression caused by methylation pathway issues. Through genetic and blood tests, she discovered the importance of tailored supplementation and a balanced diet in restoring her health. Sage also shares insights on questioning healthcare providers, scrutinizing food labels, and the benefits of genetic testing for managing symptoms and promoting overall well-being.
Sage Workinger graduated from Florida State University with a Bachelor of Science degree in Communication and a minor in Business Administration. She co-founded Streamline Medical Group in 2017 with Gary Brecka and focused mainly on managing the financials, operations, staffing, marketing, training, and growing the business. Streamline joined 10X Health Ventures with Grant Cardone and Brandon Dawson in September 2021 with the shared vision of reaching more people and changing the face of health by educating and empowering people to take charge of their wellness journey! Key Highlights: [00:01 - 07:46] Opening Segment ● Sage suffered from heightened anxiety and depression due to an unexpected reaction to a common multivitamin. ● Genetic and blood tests revealed Sage's body couldn't properly process certain vitamins due to methylation pathway issues. ● Changes in diet and correct supplementation not only restored Sage's health but also motivated her to raise awareness about methylation and health.
[07:47 - 21:26] MTHFR Gene Mutation's Impact on Mental Health and Fertility ● High folic acid in prenatal vitamins could make mental health struggles worse for expecting moms with the MTHFR gene mutation. ● MTHFR gene mutations, if not handled right, can cause post-birth blues and fertility troubles like recurring miscarriages. ● Excessive folic acid intake can exacerbate mood issues in those with MTHFR mutation; a balanced diet and folate supplementation can help.
[21:27 - 28:00] Understanding B12 Forms and Their Impact on Health ● People with certain gene mutations may struggle to process cyanocobalamin, leading to build-up and various health problems. ● Reading labels to avoid synthetic B12 and choose natural forms like methylcobalamin instead. ● They also highlight the importance of maintaining a balanced diet and methylation state for overall health.
[28:01 - 42:29] Closing Segment ● Sage advises consumers to ask their healthcare providers about B12 types, favoring natural forms like methylcobalamin and hydroxocobalamin. ● Sage urges against the use of cyanocobalamin in food products, like organic milk alternatives, promoting simpler, natural ingredients over synthetic ones. ● She encourages getting genetic testing for the whole family, as it can help manage symptoms like temper tantrums and meltdowns.
Key Quotes:
"If you can't pronounce it, don't eat it. Don't drink it. And that's a good rule of thumb. The less stuff that's in a product, the better." - Sage Workinger
"If it just says b12, but it doesn't say the form next to it, just assume it's cyanocobalamin because if it's methylcobalamin, it will lay it out." - Sage Workinger
CONNECT WITH SAGE:
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||
| 183: 2 "Tricks" to Teach Your Body to Lose Fat Automatically | 19 May 2023 | 00:17:25 | |
Have you ever felt like losing fat was an uphill battle? And have you ever seen the person that it just appears effortless? Well here are two ways that you can start communicating with your body how to drop fat, even if you're not a genetically gifted athlete. In this episode I'm going to share one style of training, and one nutrition strategy that can lead to great results in weight loss, simply by giving your body the stimulous it needs to lose fat. The trick? Simple. Make your body feel like it needs to drop fat in order to keep you alive... Hope you enjoy! | |||
| 182: The Hidden Performance Hack to Increase Your Results Ft. Dr Sean Pastuch | 15 May 2023 | 00:38:13 | |
In this episode, Dr. Sean Pastuch unlocks the hidden performance hack to maximize your results. Discover the power of clear communication, positive goal-setting, and mentorship in reaching your full potential. Learn how to enhance your coaching skills, prioritize client understanding, and cultivate personal development for success. Join us as we delve into the transformative strategies that can elevate your performance to new heights.
Dr. Sean Pastuch is a dedicated professional with a Bachelor of Arts in Socio Behavioral and Physical Wellness, a certification as a Personal Trainer, and a Doctor of Chiropractic degree. His journey of self-discovery has taught him valuable lessons about leadership, success, and personal growth, derived from his wife, kids, and mentors. While initially pursuing a career with elite athletes, he found greater fulfillment in helping individuals with relatable lives unlock their full potential. Driven by a desire to bridge the gaps in the fitness and healthcare industries, he strives to create a supportive and inspiring environment where both his team and clients can pursue a shared mission. Through his work, he aims to empower millions of people to live fulfilling lives.
Key Highlights: [00:01 - 09:51] Opening Segment ● Dr. Sean used a common sense approach with simple tests to address unspoken patient questions and improve body understanding. ● Quick assessments identify nerve tension and range of motion issues affecting exercise-related comfort. ● Simple tests reveal and address strength imbalances, potentially minimizing compensations and pain. ● He prioritizes client understanding over appearing smart
[09:52 - 19:14] Empowering Client Engagement and Rehabilitation ● Enhanced communication empowers clients and improves their practitioner experiences. ● Clients actively engage in their rehabilitation process for better health control. ● Shifting the focus to positive goals improves clients' mindset and communication. ● Clarifying pain versus injury enables effective movement-specific rehabilitation.
[19:15 - 33:47] Mentorship, Value, and Personal Growth ● Importance of clear communication and using the right language in coaching. ● Personal development focus in creating successful businesses and physically independent bodies. ● Competing on value rather than price, offering more for each dollar spent. ● Prioritizing mentorship and the impact on clients' personal and professional growth.
[33:47 - 40:10] Closing Segment ● Focusing on delivering world-class, unexpected value and customer service instead of maximizing profitability. ● Willing to endure challenges and pain in pursuit of creating a business that changes people's lives. ● Recognizing that physical fitness goals are also tied to mental well-being, emphasizing the importance of happiness regardless of physical appearance.
Key Quotes: "We want to be the last people you ever need to work with, and then we want you to decide you want to keep working with us despite not needing it anymore." - Dr. Sean Pastuch
"You can play through pain, you can't play through injury." - Dr. Sean Pastuch
"I'm not here to compete on price. I'm here to compete on value, and we give people more for our price point per dollar." - Dr. Sean Pastuch
"If someone asked me, how did you do what you did? I'd ask 'em, how much pain are you ready to endure?" - Dr. Sean Pastuch
CONNECT WITH DR. SEAN:
Here's how I can help you reach your goals! Get leaner. Live Longer. Be Legendary. ● Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate's bestseller "The Million Dollar Body Method" 1. Visit N8training.com - mastermind 2. Join our 5-Day Morning Routine Challenge 3. Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook! Thefreesugardetox.com 4. Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle 5. Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar. 6. Follow us on our Youtube channel: Youtube.com/@n8training If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies. | |||