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

What if those two or three drinks you have each week do more harm than you think? What if they’re affecting your sleep, your mood, your focus, and even your income?

In today’s episode, I sat down with James Swanwick to talk about what really happens when you remove alcohol from your life. James is the founder of Alcohol-Free Lifestyle and the author of Clear, a book based on ten years of research into how alcohol impacts high performers.

We looked at how drinking can affect every part of your life. James shared a four-part exercise that helps you evaluate how alcohol might be showing up in your health, wealth, relationships, and overall happiness. He explained how many business owners operate at 60 percent of their potential because of drinking and how removing it often leads to better decisions, more energy, and increased revenue.

We also explored what it means to choose an alcohol-free lifestyle. It’s not about being in recovery or saying no to something. It’s about choosing a different, better way to live.

Key Takeaways:

• It’s not about quitting—it’s about choosing a lifestyle that works better for you.

• Entrepreneurs who drink may be leaving up to 20% of their income on the table
  
  

• Even small amounts of alcohol can have a big impact on your day-to-day life.

Resources:

James Swanwick is an entrepreneur, speaker, and founder of Alcohol-Free Lifestyle, a coaching program that helps high performers reduce or quit alcohol. He’s also the author of Clear, a neuroscience-based guide for breaking free from alcohol without relying on traditional recovery methods. James is known for helping people improve their sleep, focus, and performance by choosing a life without alcohol.

https://alcoholfreelifestyle.com/clear

@jamesswanwick (IG)

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

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

Tired of spending your entire Sunday on meal prep, only to end up throwing out sad containers of chicken and rice by Thursday? In this episode of Get Leaner and Live Longer, Nate Palmer introduces a fresh, flexible approach to meal planning designed specifically for busy parents and business owners.

Say goodbye to boring bulk-prepped meals and hello to Flex Prep — a new system where you batch-cook protein just once or twice a week, then build fast, delicious meals on the fly.

• Why traditional meal prep doesn’t work for most people long-term

• The science behind decision fatigue and how Flex Prep eliminates it

• How to batch-cook once and eat better all week with a flexible meal planning strategy

• The secret to making healthy meals the easiest option in your house

• A smarter approach to protein that reduces cravings and supports fat loss

Flex Prep is the anti-meal prep meal planning system. It’s quick, sustainable, and designed to fit your lifestyle — not take over your weekend. All you need is a plan, and that’s exactly what you’ll get today.

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

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

What if getting older didn’t mean slowing down but living life to the fullest? What if your body could heal, adapt, and even thrive, no matter your age?

Today, I sat down with Nayan to talk about his father’s incredible transformation after the age of 78. From struggling with diabetes to walking six miles a day, undergoing a double knee replacement, and traveling the world well into his 80s, his story is proof that it’s never too late to reclaim your health.

A key factor in his father’s turnaround? Glutathione. Known as the body’s “master antioxidant,” it helps reduce oxidative stress, detoxify, and support the immune system. Boosting his levels improved blood sugar, energy, and recovery—helping him not just survive but thrive.

We also talked about what happened when his father fell ill while traveling in India at 89. Even in his final days, he was fully living—showing that longevity isn’t just about adding years but making those years count.

Key Takeaways:

- Mindset and perseverance can help overcome medical and physical challenges.

- Your body is capable of more than you think.

- Surgery and medical procedures should be approached with a proactive and informed mindset.

Resources:

Dr. Nayan Patel is a health advocate and entrepreneur passionate about longevity and optimal well-being. Through personal experience, he has witnessed the power of nutrition, movement, and mindset in transforming health at any age. His insights challenge conventional beliefs about aging, proving that the right lifestyle choices can lead to a vibrant, active life—even in later years.

https://aurowellness.com/

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

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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

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

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

Why Loaded Carries Torch Fat, Fix Your Posture, and Predict How Long You’ll Live

To get leaner and live longer go to: https://milliondollarbodylabs.com/

If you’re a busy dad or entrepreneur looking to get leaner, stronger, and harder to kill—without wasting time—this is the episode for you. Today, Nate breaks down one of the most powerful and underrated exercises in the gym: loaded carries. Whether it’s farmer’s carries, suitcase carries, or front rack walks, these simple movements deliver massive returns in grip strength, posture, fat loss, and real-world functional strength.

Backed by science and real-life examples, you’ll discover how loaded carries boost metabolism, improve cardiovascular conditioning, and protect your joints while building full-body stability. Nate dives into a powerful study showing the link between grip strength and longevity—plus 6 more research-backed reasons why every man over 30 should be doing loaded carries every week. This episode gives you specific benchmarks, programming tips, and a strength scale to measure your progress.

By the end of the episode, you’ll know exactly how to incorporate carries into your training—and you’ll be challenged to test your own dad-strength by carrying 50% of your bodyweight per hand for 60 seconds. Tag Nate on Instagram with your results and take one step closer to becoming leaner, more capable, and built for life outside the gym.

What if your fitness routine wasn’t just about looking good, but about being truly ready for whatever life throws at you? What if losing weight and getting in shape wasn’t about following the latest diet trend, but about learning how to take control of your health for good?

Today, I sat down with Drew Biemer, a coach who works with first responders and people looking to drop serious weight. His approach? No gimmicks, no fluff—just real, sustainable strategies to get strong, stay fit, and be prepared for anything.

We talked about why first responders can’t afford to be out of shape and how their level of fitness can mean the difference between life and death in high-pressure situations. But even if you’re not a firefighter or police officer, these principles still apply—being in shape isn’t just about aesthetics, it’s about being able to show up for yourself and the people who rely on you.

Drew also shared some straight-up truths about nutrition. If a box of cereal has to tell you it’s “healthy,” it probably isn’t. Instead of chasing trends, he breaks down how to make smarter food choices and build a diet that actually works for you.

Key Takeaways:

• Discipline leads to freedom by giving individuals control over their health and fitness.

• Whole foods and proper nutrition are critical in performance and long-term health.

• A good coach equips people with knowledge so they can sustain their fitness journey independently.

Resources:

Drew Biemer is a coach specializing in helping first responders stay mission-ready and guiding individuals from obesity to sustainable fitness. With a no-nonsense approach to training and nutrition, he focuses on equipping people with the tools they need to take control of their own health—without relying on a coach forever.

@conditionwon (IG)

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

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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

Want to sharpen your focus, build unbreakable discipline, and tap into peak mental performance?

In this episode, we break down how fasting rewires your brain for productivity, boosts BDNF for sharper thinking, and trains your willpower like a Navy SEAL.

Hear how Jack Dorsey, Georges St-Pierre, and monks use fasting to gain an edge—and learn how you can do the same. Plus, get a simple fasting protocol to unlock mental clarity and self-control starting today!

What if everything you thought you knew about autoimmune diseases was wrong? What if gut health holds the key to not just looking better but living longer and feeling your best?

In today's episode, I sat down with gut health expert Josh Dech to challenge some big ideas about chronic illness. Josh broke down why conditions like Crohn’s and colitis might not be autoimmune at all—and what that means for the way we treat them.

We talked about how gut health affects more than just digestion. It plays a huge role in brain function, skin health, and even how we age. Josh explained why mainstream medicine often focuses on treating symptoms instead of finding the root cause, leading many people to feel stuck in a cycle of medication without real healing.

One of the most fascinating parts of our conversation was Josh’s theory that so-called “autoimmune” diseases might actually be the body responding to hidden infections—not attacking itself. If he's right, it could completely change the way we approach chronic illness.

Key Takeaways:

• The medical system often focuses on symptoms rather than root causes.

• Many chronic diseases labeled as genetic or autoimmune may have environmental causes.

• Instead of accepting a diagnosis at face value, it is crucial to investigate potential root causes and seek solutions beyond conventional treatments.

Resources:

Josh Dech is a gut health specialist who helps people heal digestive issues like Crohn’s and colitis naturally. He focuses on finding the root causes of these conditions instead of just treating symptoms. Josh challenges common medical beliefs and shares simple, effective ways to improve gut health.

https://gutsolution.ca/

@johndech.health (IG) https://www.instagram.com/joshdech.health/

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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

Ever wonder why some people crush their fitness goals while others struggle to stay on track? What if the biggest challenge isn’t just about workouts and meal plans but also about the people around us, our mindset, and how we see ourselves?

In this conversation with Melissa Vogel, we discuss the deeper aspects of fitness beyond workouts and meal plans. Melissa shares how leading by example—especially as parents—plays a crucial role in shaping the habits of those around us. She highlights the importance of being mindful of our environment and the people we surround ourselves with and how their support (or lack of it) can impact our journey.

We also dive into the topic of sabotage—both from others and from ourselves. Whether it’s a partner unintentionally offering temptations or internal struggles that make us slip back into old habits, Melissa explains how identity plays a huge role in making lasting change.

Lastly, we touch on relationships and communication. Fitness isn’t just about physical health; it’s also about mindset and support systems. Having honest conversations, setting boundaries, and creating a space where both partners feel valued can make all the difference in maintaining long-term success.

Key Takeaways:

• Self-sabotage happens when identity doesn’t align with new habits.

• Hard conversations are necessary for growth in both fitness and relationships.

• Words have power, so use them wisely.

Resources:

Melissa Vogel is a fitness expert, speaker, and host of the Bomb Mom podcast. With years of experience in health, mindset, and personal transformation, she helps busy individuals break past their limitations and build strong, confident bodies. Her approach goes beyond workouts—focusing on identity, environment, and the power of mindset to create lasting change.

Melissa’s podcast

• https://open.spotify.com/show/61F7uCQVlnDqX8IhemyDkX

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

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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