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.
It’s a real look at how screen time hijacks your brain and what you can do about it — from a guy who still sometimes watches jiu jitsu fails when he should be training.

• Why scrolling before bed leads to fat gain and exhaustion the next day

• How scrolling during meals makes you hungrier and messes with satiety

• The study that proves phone use in the gym crushes workout intensity

• What “interoceptive awareness” is — and how Instagram breaks it

• 3 simple rules to protect your energy, attention, and fat loss

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 return to your workouts and habits without guilt or overwhelm.

Whether you’re burned out, feeling stuck, or just overdue for a breather, this episode is your permission slip (and tactical guide) to recover like a high performer.

🔑 What You’ll Learn:

• Why stepping back doesn’t mean losing progress

• The surprising mental and physical benefits of true rest

• How to know when it’s time to unplug

• What happened to my energy, workouts, and focus after 5 weeks off

• How to ease back into training and habits without losing momentum

• The difference between passive rest and active recovery

• A personal challenge to help you recharge (even without leaving the country)

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 opened his eyes to how much stress and recovery affect our bodies.

We talked about what HRV really tells us, how wearables like Garmin, WHOOP, and Oura can help track it, and how small daily habits, like what you eat, how you sleep, or even when you work out, can change your HRV. Dr. Færø also told stories of real people who’ve used this data to catch serious health issues early, like cancer.

Key Takeaways:

• It’s personal, track your own trends instead of comparing numbers with others.
  
  

• HVR It’s like having your own early warning system for stress and health.
  
  

• Garmin gives more detailed stress tracking, while Oura and WHOOP are great for sleep and tagging daily habits.

Resources:

Dr. Torkil Færø is a Norwegian medical doctor, emergency physician, and bestselling author of The Pulse Cure. After realizing his lifestyle was quietly damaging his health, he dove into the science of Heart Rate Variability (HRV) and became a leading voice on how to use wearable tech to track and improve stress, recovery, and overall well-being. His work has helped thousands of people better understand their bodies and take control of their health before problems arise.

@dr.torkil (IG) https://www.instagram.com/dr.torkil/

The Pulse Cure by Dr. Torkil Færø

• https://a.co/d/iWWB5Ub - https://thepulsecure.com/

Book mentioned:

• The Body Keeps the Score by Bessel van der Kolk

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Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally.

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

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

• Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean

• @_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody

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 help until things get worse.

We covered what really causes low sex drive, how stress and past experiences can affect performance, and why some men feel stuck trying to live up to an outdated idea of masculinity. Ali shared what she sees with men in their 40s, 50s, and 60s who’ve spent years focused on work and family, only to realize their health has taken a back seat. We also ran through common myths about testosterone and which methods actually help.

Key Takeaways:

• Masculinity doesn’t mean hiding your emotions
  
  

• Low sex drive and energy are often signs of stress, not just low testosterone
  
  

• You can’t lead, protect, or provide at your best if your health is falling apart.

Resources:

Ali Gilbert is a men’s health expert known for helping men optimize their hormones, especially testosterone, through smart training, lifestyle strategies, and lab-based health insights. She's often called the “Queen of Men’s Health” and is the founder of the Silverback Summit, an event focused on advancing men’s health and performance.

Silverback Summit

• https://ali-gilbert.com/silverback-summit-2025/

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

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Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally.

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

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

• Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean

• @_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody

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 dopamine reset.

• Why your brain is addicted to comfort—not calories

• The wild difference between ancient dopamine cycles and modern life

• How porn, DoorDash, and TikTok rewire your nervous system

• Why fasting isn’t just fat loss—it’s a mental upgrade

• The 4-part blueprint to rebuild your discipline and dopamine sensitivity

• The one mantra to dominate cravings, fatigue, and mental resistance:
  “I don’t take orders from cowards.”

• The Comfort Crisis by Michael Easter

• 2016 Stanford Study on dopamine and motivation

• 2021 Frontiers in Psychology study on compulsive porn use

• 5-Day Sugar Detox: thefreesugardetox.com

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

What if the reason you keep failing on your diet has nothing to do with food... and everything to do with how you see yourself?

In this episode, I sat down with registered dietitian Andres Ayesta to talk about why fat loss isn’t about finding the perfect meal plan. We talked about how most people chase quick fixes like keto or 75 Hard, but never shift their identity. Andrés shared how he helps clients focus less on perfection and more on becoming the kind of person who lives healthy habits day after day.

We broke down why mindset matters more than macros, why confusion around food is often intentional, and how sustainable results come from building simple routines and aligning your actions with your long-term vision.

Key Takeaways:

• People won’t act outside their identity—mindset comes first.
  
  

• Having a plan after “the plan” is key to sustainability.
  
  

• Athletes succeed with focus and a growth mindset, not just genetics.
  
  

Resources:

Andrés Ayesta is a registered dietitian and online nutrition coach who helps busy men over 30 improve their health through simple, sustainable habits. With a background in sports nutrition and years of experience working with both athletes and everyday clients, he focuses on mindset, behavior change, and building long-term systems—not quick fixes.

Andres Ayesta’s Metabolic Assessment

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

YouTube Channel

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

@andresayesta (IG)

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

Trendy Tactics Mentioned:

• Keto, intermittent fasting, 75 Hard, blood type diets, celery juice, seed oils, CrossFit, BFR training, cold plunges

_________________________________________

Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally.

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

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

• Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean

• @_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody

You’ve been told to trust the experts. To eat more grains. To fear fat. But what if the very foundation of our nutrition guidelines was built not on science—but on religion, corporate funding, and government agendas?

In this eye-opening solo episode, Nate Palmer breaks down the wild (and true) history behind the food pyramid. From enemas and yogurt colonics at Battle Creek Sanitarium, to Kellogg’s anti-sex cereal crusade, to the billions that Big Food and Big Ag poured into shaping what you eat today—this episode is a masterclass in how we got here… and how to escape it.

If you’ve ever wondered why the standard American diet is so broken, this is your moment of clarity.

• Why the food pyramid was never based on health—but on economics and politics

• The bizarre religious roots of our dietary guidelines (yes, cereal was invented to stop masturbation)

• How the USDA’s dual mission created a massive conflict of interest

• The real reason fat was demonized—and who profited most from it

• How corporate donations to organizations like the American Heart Association shaped public perception

• What you can do today to eat against the pyramid and reclaim your health

• Procter & Gamble’s $1.7M donation to the American Heart Association

• McGovern Committee Dietary Goals (1977)

• Sugar Research Foundation’s funded studies to blame fat over sugar (1967)

• USDA Farm Subsidy Data (1995–2020, via EWG.org)

• Kellogg and Battle Creek Sanitarium archives

• Loma Linda University & Seventh-day Adventist dietary influence

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

What if the reason you’re not losing weight isn’t just your food—but how you see yourself?

In this episode, I sat down with Joel Staley, a coach who helps men lose fat and feel better by changing their habits and how they think about themselves. We talked about how easy it is to get stuck in a “fat dad” identity and how to shift into a new version of yourself, one small step at a time.

Joel shared how he used 72-hour fasts to reset his body and mind, and how creating a “mind movie” he watches every morning helps him stay focused on the kind of life he wants to live. He even told a story about visualizing himself driving a sports car through the mountains… and how that exact moment actually happened in real life months later.

We also talked about why most guys don’t need more diet info, they need a reason to believe they can change, some wins under their belt, and people in their corner who won’t let them quit. If you’ve been feeling stuck or off-track, this episode will help you see what’s really possible.

Key Takeaways:

• The subconscious mind doesn’t process negatives well, so it’s better to phrase things positively.
  
  

• Being consistent with your mindset practices builds resilience against setbacks.
  
  

• Negative labels from others can reinforce bad habits, so addressing or limiting those influences is important.
  
  

Resources:

Joel Staley is a fitness coach and author who focuses on mindset, behavior change, and sustainable health. He helps people build lasting habits through positive thinking, community support, and practical strategies. Joel is also the creator of the “Winner Circle” coaching program and the author of Total Resets.

https://shedfatfast.com/totalreset-masterclass

Get Joel’s Book

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

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

_________________________________________

Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally.

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

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

• Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean

• @_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody