Is belly fat just about eating less and moving more? Or is something else going on?

In this episode, I break down why belly fat isn’t just a calorie problem—it’s a hormone, sleep, and stress problem too. If you’ve been grinding away at the gym, eating “clean,” and still not seeing results, there’s a good chance something deeper is at play.

We’ll talk about how stress and cortisol can make you store more fat, why poor sleep leads to cravings and weight gain (even if you think you’re getting enough), and how hydration plays a way bigger role than most people realize. I also share what I learned from analyzing 500 sleep trackers—and why so many people are sleeping but not recovering.

Fat loss isn’t about suffering through more cardio or cutting more calories. It’s about fixing the hidden issues that make your body hold onto fat. Small changes—like managing stress, optimizing sleep, and staying properly hydrated—can make fat loss feel way easier.

Key Takeaways:

• Small, consistent changes lead to long-term fat loss rather than quick fixes.

• Drinking enough water isn’t just about hydration—it’s essential for metabolizing and eliminating fat.

• Fat loss happens primarily at night, so optimizing sleep is critical for results.

Resources:

8 in 6 Sleep System – Get better sleep in less time https://www.milliondollarbodymethod.com/8in6

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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

What if learning something new wasn’t about talent or luck, but about pushing past the frustration that makes most people quit?

In this episode, I sit down with Sam Gibson, a rope flow coach and entrepreneur, to break down what it takes to learn a new skill. Sam shares his journey with rope flow, the challenges he faced early on, and why so many people give up before reaching their first breakthrough.

We dive into learning mechanics, exploring how starting simple, building confidence, and focusing on progress over perfection can make a huge difference. Sam explains why rope flow isn’t just about fitness but also about improving coordination, rewiring neural pathways, and even helping people with conditions like Parkinson’s.

We also explore how rope flow fits into any routine, whether as a warm-up, a workout, or a mindfulness practice. Sam shares practical advice for beginners, including the best movements to start with and how to stay motivated through the learning curve.

Key Takeaways:

• Consistency is key—just a few minutes a day can lead to noticeable improvements.

• A simple rope or resistance band can be used to start practicing before investing in a specialized flow rope.

• Online resources, courses, and community groups provide support and structured learning for those new to rope flow.

Resources:

Sam Gibson is a rope flow coach and entrepreneur dedicated to helping people improve coordination, mobility, and mental focus through movement. As the founder of Flow Ropes UK, he teaches beginners and athletes how to incorporate rope flow into their daily routines for better physical and cognitive performance.

Website

• https://flowropes.co.uk/

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

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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

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

By the end of this episode, you’ll know why just “getting 8 hours” isn’t enough, how to optimize deep and REM sleep, and the one simple shift you can make tonight to wake up feeling amazing. Ready to take control of your sleep and unlock your full energy potential?

Grab the 8in6 Sleep System here

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

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

We dive into practical steps like starting your day with purpose, using spices for more than just flavor, and optimizing gut health. Dr. Shivani reveals how spices like turmeric, cumin, and black pepper can support digestion and reduce inflammation—and how easy it is to incorporate these into your daily meals.

We wrap up by discussing how to build a personalized health toolkit: finding what works for your life and sticking with it. Dr. Shivani encourages experimentation and aligning your habits with your unique health goals.

Key Takeaways:

• You can take control of your health by focusing on simple routines and understanding your unique needs.

• Small, consistent habits can shape your identity and lead to lasting health changes.

• Gut health is key to mental, emotional, and physical well-being.

Resources:

Dr. Shivani Gupta is an expert in integrative health. She blends ancient Ayurvedic practices with modern science to help people achieve optimal wellness. She specializes in gut health, inflammation management, and creating simple, sustainable health routines. After overcoming gut challenges, she’s become a passionate advocate for using small, consistent habits to create lasting change.

Website:

• https://shivanigupta.com/

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

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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

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

If you’re ready to stop hiding behind your sun shirt and take control of your health, this episode is for you. I’ll share how these strategies helped me lose weight, feel more energized, and set an example for my family. Want to fast-track your results? Book a call with me to create your personalized fitness and nutrition plan. And if poor sleep is holding you back, check out the 8 in 6 Sleep Program—the ultimate guide to better sleep, faster recovery, and quicker fat loss

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

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

If you need help with your fitness, reach out to me by sending an email to nate@nate.fit

Download the Million Dollar Body Method for the specific steps to drop those 40lbs or supercharge your progress with the 8 in 6 Sleep Program—your secret weapon for better recovery, reduced cravings, and faster fat loss. Click here to sleep better!

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

We also dive into one of the most overlooked fat-loss hacks—better sleep. Learn how poor sleep impacts cravings, metabolism, and fat storage, and discover simple fixes to optimize your rest for faster results. If you’re ready to stop spinning your wheels and take the guesswork out of your fitness journey, this episode is packed with tips you can implement today.

Want personalized support to get leaner, feel stronger, and finally see your abs? Book a call with me today to build a plan tailored to your lifestyle and goals. Or, supercharge your results by fixing your sleep with the 8 in 6 Sleep Program—the step-by-step system to burn fat, recover faster, and wake up energized.

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

But it’s not all bad news! This episode is packed with simple, actionable tips to minimize the damage while still enjoying a drink or two. Learn how adjusting your meal timing, stopping alcohol consumption earlier in the evening, and making smarter drink choices can help you stay on track with your fat loss and fitness goals. Whether you’re a casual drinker or enjoy happy hour a bit too much, this episode is your guide to finding balance without sacrificing results. Tune in now to learn how to drink smarter and wake up feeling better!

L Cystine: https://amzn.to/3VStT8g

Z Biotic Post Drinking: https://amzn.to/49T3eOz

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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