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

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

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

We talk about how toxins in food and our environment can impact our health and why going back to basics -like eating real, whole foods- can make a big difference. Justin shares the story of his niece, whose health struggles led him to uncover how processed foods, bad science, and misleading marketing have shaped what we eat.

But it’s not just about food. We also dig into emotional health and how practices like breathwork, Jiu-Jitsu, and even letting yourself feel anger can help you connect with yourself. Justin explains how Jiu-Jitsu has taught him not only about fitness but also about trust and emotional growth.

Key Takeaways:

- Start with the basics: eat whole, single-ingredient foods.

- Processed foods like seed oils became common due to marketing and flawed science.

- Many chronic health issues come from long-term exposure to harmful substances.

Resources:

Justin Nault is a health and wellness coach dedicated to helping people improve their physical and mental health through simple, sustainable practices. With a focus on whole, nutrient-dense foods and mindful movement, he challenges conventional fitness approaches, emphasizing nourishment, self-love, and holistic well-being. Justin works with high performers, including entrepreneurs and UFC fighters, guiding them toward lasting health and balance.

Website

- https://justinnault.com/free-training

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

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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

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

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

Plus, I’ll introduce you to the 8in6 Sleep Program, a proven system to get all the benefits of 8 hours of sleep in just 6 hours.

• The hidden health, emotional, and professional costs of poor sleep (including some shocking stats).
• How lack of deep and REM sleep is sabotaging your energy, mood, and long-term health.
• The high-level solutions that can help you reclaim your nights without adding more work to your day.
• Why the 8in6 Sleep Program is the ultimate system for better sleep and a better life.

• The 8in6 Sleep Program: Learn how to get 8 hours of restorative sleep in just 6 hours with a step-by-step system that addresses every aspect of your sleep. Visit 8in6.com to get started today.
• Complete Restore Bonus: Don’t miss out on the free bottle of Complete Restore for the first 100 purchasers—your recovery aid to kickstart better sleep.

If you found this episode helpful, make sure to subscribe for more tips on optimizing your health and performance. Share this episode with a friend who could use better sleep—because we all deserve to wake up feeling like our best selves.

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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

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

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

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

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

We explore the benefits of cooking at home, making balanced meals, and getting kids involved in the process. Cathy emphasizes starting with simple recipes and offers practical tips to build confidence in the kitchen.

Key Takeaways:

- Meals don’t need to be perfect to be nutritious and balanced.

- Involve kids in the kitchen for a safe, interactive experience with the air fryer.

- Air fryers offer a healthier alternative by reducing grease in meals while maintaining flavor.

Resources:

Cathy Yoder is a passionate home cook and educator dedicated to making cooking approachable for everyone. As the creator of Empowered Cooks, she shares practical tips, easy recipes, and creative ways to use tools like the air fryer to simplify mealtime. Cathy’s focus is on helping families enjoy nutritious, homemade meals without stress.

Website

- https://empoweredcooks.com/start-here

FREE: 30 of THE BEST Air Fryer Chicken Recipes

- www.empoweredcooks.com/chicken

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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

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

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

We explore how things like peanut allergies, workout struggles, or even cold sores can point to underlying health problems. Dr. Sams also shares a quiz she created to help you discover your biggest “food clue” and take the first step toward solving the puzzle.

Key Takeaways:

- Addressing the root causes of food reactions can help rebuild tolerance and improve overall health.

- Acid imbalance or nutrient breakdown can be underlying causes of common food reactions.

- Food allergies and intolerances are not permanent obstacles but clues to deeper health issues.

Resources:

Dr. Alexis Sams is a holistic health expert with a unique approach to tackling food allergies and intolerances. Through her work, she helps individuals uncover the root causes of their symptoms, focusing on acid balance, nutrient breakdown, and other hidden factors. She’s the creator of the Food Clues Quiz and author of Body Clues, guiding people toward better health by treating the source, not just the symptoms.

https://myfoodclues.com/links

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

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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