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

• Brain health and body transformation are interconnected, rather than separate issues.

• The majority of chronic diseases and neurodegenerative conditions like Alzheimer's are primarily influenced by lifestyle choices (90-99%) rather than genetics.

• Metabolic health is crucial, with factors like blood sugar, cholesterol, and body mass working together like a "symphony".

• Building and maintaining muscle mass is essential, as muscles are the largest reservoir for glucose, helping regulate blood sugar and lowering the risk of chronic disease and all-cause mortality.

• Many people are unaware of their true stress levels or how stuck they feel, with the brain often acting as a protective mechanism that can hinder personal growth.

• Establishing foundational habits (movement, sleep, nutrition, stress management, and hydration) is crucial before pursuing advanced performance hacks.

• Optimizing your circadian rhythm through morning sunlight and an intentional evening wind-down routine significantly enhances sleep quality, focus, and overall performance.

• Practices like cold exposure (in the morning) can boost sustained focus and alertness by releasing norepinephrine and dopamine.

• Meditation physically rewires the brain, increasing the thickness of the prefrontal cortex and enhancing control over the fear center (amygdala), leading to improved judgment and reduced reactivity.

Resources

• Dr. Ryan Williamson's Website: https://transcendhealthgroup.co

• Dr. Ryan Williamson's Instagram: https://www.instagram.com/dr.ryanwilliamson/?hl=en

• Nate Palmer's Book: The Million Dollar Body Method

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

• Nate Palmer's Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean

• Nate Palmer's Instagram: @_milliondollarbody

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.

• Website: https://milliondollarbodylabs.com/
  
  

• Book: The Million Dollar Body Method
  
  

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

Instagram: @_milliondollarbody

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

Have you ever felt guilty after eating a banana, or calculated how many snacks you could eat after a workout? I think we've all been there, struggling with food rules.

In this episode, I talked with Anna Vocino about food trauma and unlearning outdated food rules. We discussed how beliefs about fat from the 1990s and carb demonization from the 2000s still shape how we eat. People were taught low-fat foods were virtuous, and fruit was bad.

We also covered the issue of “gamifying” diets to allow for treats, which can lead to poor health outcomes even if weight is lost. True health requires considering both food quality and quantity. I learned that sustained change comes from addressing emotional patterns and beliefs, rather than relying on fear or self-hatred. Exercise is a separate component for well-being, not a reward system for eating certain foods.

Key Takeaways:

• Outdated food rules, like fearing fat or demonizing carbs and fruit, are often based on marketing.
  
  

• Seeing exercise as a way to “earn” food or applying an “if it fits your macros” approach can be a form of disordered eating.
  
  

• Using tools like blood work and continuous glucose monitors (CGM) can provide insight into your body’s unique responses to food.

• Lasting health transformation stems from addressing underlying beliefs and cultivating self-love, not from fear or self-hatred.

Resources:

Anna Vocino is a cookbook author, co-host of the Fitness Confidential podcast and founder of Eat Happy Kitchen.

https://eathappykitchen.com/

@annavocino (IG) https://instagram.com/annavocino

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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

Have you ever considered dry fasting for five days to regenerate your body, or using a pendulum to shift energy and reduce pain? I'm sharing some wild ideas today.

I talked with Sean McCormick, host of the Optimal Performance podcast and a human guinea pig for health experiments. We discussed the kettlebell mile, a test of strength and endurance, and how grip strength predicts longevity. Sean shared insights on nicotine as a neuroprotectant and its effects. We explored the deep benefits of dry fasting, including muscle preservation and fat loss. Sean also described using a pendulum to harmonize energy and reduce pain. He shared his experiences with mini-dosing LSD for creativity and focus. I learned about the importance of N of one experiments for personal health journeys.

Key takeaways

• Grip strength is an indicator of longevity, and tests like the kettlebell mile assess both strength and aerobic capacity.

• A dopamine detox protocol can help reset your body and mental clarity.

• Dry fasting for multiple days (without food or water) can regenerate the body on a cellular level, preserve muscle, and lead to significant fat loss, reaching deep ketosis and stem cell activation.

• Nicotine has potential benefits as a neuroprotectant, nootropic, and may offer anti-bacterial or anti-parasitic properties, but it can be addictive and is a vasoconstrictor.

• Oral TRT offers a different approach to testosterone replacement by providing mini-doses that may not hijack natural production.

• Herbal supplements, like dried ants, are used in traditional practices for physical strength.

• Pendulums made of magnetic metals can be used in energy medicine to harmonize energetic points, transmute negative energies, and potentially reduce pain.

• Microdosing or mini-dosing psychedelics like LSD or psilocybin can enhance creativity, focus, and offer anti-inflammatory effects, and can improve cognition.

• Conducting "N of one" experiments is a critical and fun way to learn about your own body's response to different health and fitness protocols.

Resources

• Optimal Performance podcast hosted by Sean McCormick https://podcasts.apple.com/us/podcast/optimal-performance/id1004775385 .

• The Real Sean McCormick on Instagram. https://www.instagram.com/realseanmccormick/?hl=en

• Lost Empire Herbs, founded by Logan Christopher. https://lostempireherbs.com

• SETT, a company offering a nicotine alternative pouch. https://www.getsett.co/

• Dry Fast With Friends.com, co-founded by Sean McCormick and Theo Lucier, offering dry fasting protocols and support. https://dryfastwithfriends.com

• Dr. Artis (guest on Optimal Performance podcast discussing viruses and nicotine). https://podcasts.apple.com/us/podcast/522-moving-beyond-the-covid-19-lies-with-dr-ardis-must-listen/id1004775385?i=1000714134256

• Will Blunderfield (Naked Yogi Canadian, discussed German New Medicine). https://willblunderfield.ca

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.

• Website: https://milliondollarbodylabs.com/
  
  

• Book: The Million Dollar Body Method
  
  

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

• Instagram: @_milliondollarbody
  

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

In this episode, Nate is joined by Eat Happy Kitchen founder and cookbook author Anna Vocino to answer one deceptively simple question:
What does it actually mean to eat real food?

Together, they pull back the curtain on the marketing scams, fake “health foods,” and toxic diet myths that have left people more confused than ever. If you’re tired of counting points, decoding labels, or feeling guilty every time you eat a damn piece of fruit — this one’s for you.

You’ll learn:

• Why most health foods are just junk food in disguise
• What real food actually looks like (and why it’s not that complicated)
• The 3 biggest lies the food industry wants you to believe
• How to simplify your meals, upgrade your energy, and never diet again

Mentioned in this episode:

• Anna’s Eat Happy cookbooks
• Nate’s 5-Day Sugar Detox (free download)
• Why tracking calories isn’t always the answer
• “If it has more ingredients than your grandma’s whole kitchen — it’s not food”

Follow Anna:

• @annavocino on Instagram
• eathappykitchen.com for recipes and real-food sauces

_________________________________________

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 the way you’re training is actually setting you up for pain or burnout, even if it feels like you’re doing everything right?

In this episode, I sat down with Dr. John Rusin to talk about how to train for strength, stay pain-free, and avoid burnout. He shared how training trends have shifted over the years and why doing just one workout a week won’t move the needle.

We talked about why full-body workouts work best, how to approach mobility and recovery without wasting time, and why Olympic lifts and barbell back squats might not be right for everyone. John also shared how his new book brings together everything he’s learned over the past 20 years.

Key Takeaways:

• Most programs today overemphasize strength and muscle but neglect athletic movement.
  
  

• Strength and hypertrophy aren’t enough, movement quality, mobility, and power matter too.
  
  

• Effective programming includes smart warmups, prehab, and recovery strategies.

Resources:

Dr. John Rusin is a sports performance specialist, physical therapist, and founder of the Pain-Free Performance Training System. He’s known for blending strength training with injury prevention and has worked with athletes, coaches, and everyday people to help them train hard without pain.

https://becomeunbreakable.com/

@_becomeunbreakable_(IG) https://www.instagram.com/_becomeunbreakable_/#

Book:

Pain free performance, Move better, train smarter and build an unbreakable body by Dr. John Rusin (releases October 21, 2025)

_________________________________________

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/

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)