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

Is diabetes truly a life sentence, or can you reverse it without relying on drugs like Metformin or Ozempic?

I talked with Chris Reade, who discovered a serious health condition after a life insurance exam. His A1C went from normal to a high 9.1 in 10 months because of visceral fat around his pancreas. Doctors told him this disease was progressive and incurable, but Chris refused that sentence. He researched and found a simple strategy focused on using soluble fiber to control blood sugar spikes. This method forces weight loss naturally by providing bulk, reducing hunger, and mitigating the effect of sugar. His approach involves practical, everyday systems like habit stacking and focusing on food volume to give control back to the individual.

Key Takeaways

• Type 2 diabetes is caused by the accumulation of visceral fat (more than a gram or two) on the pancreas, which hinders its function.

• It has been known since the 1970s that you can absolutely reverse diabetes.

• Losing more than 10% of your body weight causes the body to pull fat off the pancreas, leading to the reversal of Type 2 diabetes roughly 80% of the time.

• Soluble fiber, found in foods like broccoli, Brussels sprouts, oatmeal, and chickpeas, slows digestion and absorbs sugar, mitigating blood sugar spikes.

• By focusing heavily on soluble fiber, you feel very full all the time, which is a key mechanism for effortless weight loss and managing cravings.

• Performing even a small amount of exercise, such as two to five minutes of walking immediately after a meal, can knock blood sugar down by up to 25%.

• The current medical model for treating diabetes in the U.S. is structured to promote dependency on medication, making diabetes prevention and remission less of a focus.

• Website: https://www.beatingdiabetes.us

• Book: Beating Diabetes by Chris Reade. https://www.beatingdiabetes.us/the-book

• Instagram: @beatingdiabetesus https://www.instagram.com/beatingdiabetesus

• LinkedIn: https://www.linkedin.com/company/beatingdiabetes/

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

Most people don't get derailed during the holidays because of Thanksgiving or Christmas dinner. They get derailed because of the tiny, constant "it's only one" decisions that stack up every day for six straight weeks. In this episode, Nate breaks down the four levers that keep you in control, protect your energy, and prevent holiday backsliding so you can hit January feeling strong instead of defeated.

What You'll Learn: • Why the "big meals" aren't the real problem — the micro-decisions are • How installing black-and-white "bumpers" instantly kills cravings • The single daily anchor that keeps your physiology stable through chaos • The dangerous lie of "I'll start in January" — and how to break it • The one food strategy that actually matters (hint: not cauliflower swaps) • How delayed gratification rewires your holiday habits fast

Links & Resources: • Check out the Prime Protocol • Follow Nate on Instagram for daily fitness and nutrition tips

If You Enjoyed This Episode: Share it with a friend who's trying to stay on track this holiday season and leave a rating so the show reaches more people ready to get leaner and live longer.

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

How can you leverage positive thinking and simple lifestyle habits to change your biological age by a decade?

In this episode, I talked with Jon Sabes, a longevity researcher and entrepreneur. He has worked with biomarkers of aging and health for the life insurance industry. Jon shares how his mother's passing shaped his book, Healthy Wealthy Longevity. I learned about the connection between positive thinking, physical activity, and gene expression through epigenetics. We discussed the importance of mastering the basics: eating whole foods, consistent movement, connection, and purpose. I also asked Jon how tackling difficult physical challenges builds mental resilience and self-belief.

• Lifestyle is a powerful driver of longevity: Lifestyle habits strongly influence gene expression (epigenetics).

• Reprogramming the subconscious is key to health: Override negative thought narratives by intentionally inputting "brain food" (positive psychology) combined with exercise, which can drive positive gene expression.

• Build mental resilience: Challenging physical activity creates a mental muscle of resiliency, helping overcome negative self-talk and building proof of capability.

• Focus on the basics before biohacking: Prioritize holistic lifestyle—eating whole foods, constant movement, connecting with others, and having purpose—as these cover 80% of health and longevity needs.

• The Blue Zones teach the value of community and purpose: Populations living long, happy lives prioritize strong community and purpose, often without being financially rich.

• Biological age can be measured: Epigenetic biomarkers (DNA methylation patterns derived from a blood test) can reveal a biological age that is older or younger than chronological age. Jon's biological age is about 10 years younger than his chronological age.Healthy & Wealthy Longevity? Ft. Jon Sabes

• Use prompt journaling: A daily practice of prompt journaling helps self-coach, set intentions, and maintain focus on goals, fostering gratitude and daily improvement.

• Website: https://longevityfp.com

• LinkedIn: longevityfp

• Facebook: LongevityFP

• Instagram: @longevity.fp

• Jon Sabes's Book: Healthy Wealthy Longevity

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

You don't need another diet plan or "perfect" fitness routine — you need curiosity. In this episode, Nate reveals how running N=1 experiments (small, personal tests) can help you finally break out of copy-paste fitness and start getting results that actually fit your body and lifestyle.

You'll learn how to test what works for you without overcomplicating things — whether that's shifting your meal timing, adjusting your workouts, or simply paying attention to how your body feels. By the end, you'll know exactly how to stop guessing and start discovering what helps you feel unstoppable.

In this episode, you'll discover:

• Why most fitness "plans" fail and how to reframe them as experiments

• The 3-step framework for testing new habits without tracking everything

• How to evaluate your results like a scientist, not a judge

• Real-world examples of N=1 experiments that improve energy, focus, and fat loss

• Why curiosity, not discipline, is the real secret to consistency

Episode Highlights: 00:00 – Why following every rule still doesn't work 03:20 – The "Copy-Paste Fitness" trap 06:45 – What N=1 means and why it changes everything 09:10 – How to run your own 14-day experiment 13:40 – How to track energy and progress without obsessing 17:15 – Real-life experiments Nate and clients have tested 22:00 – The power of curiosity over willpower 25:00 – Closing: Why you can't fail an experiment

Resources Mentioned:

• 5-Day Sugar Detox – jumpstart your energy and reset cravings

• Complete Restore – magnesium + glycine + taurine for deep sleep and recovery

• The Prime Protocol – the complete system for building muscle, burning fat, and feeling amazing

Follow Nate: Instagram – @_milliondollarbody YouTube – Million Dollar Body Website – www.milliondollarbodylabs.com

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

Why do our bodies slowly break down, even if we eat right and exercise? We dive deep into the biological switch at the cellular level that determines human longevity.

I spoke with Dr. Bill Andrews, the father of telomere biology and a co-discoverer of telomerase. He explained why aging happens: telomeres, the protective caps on our DNA, shorten every time a cell divides, acting like a cellular clock. We talked about an obsession with curing aging. We discussed methods to re-lengthen telomeres, primarily using plant extracts to turn the telomerase gene back on in normal cells, a process currently being researched by his company, Sierra Sciences. We also discussed the biggest myth in anti-aging science and how certain types of exercise can accelerate aging by increasing cell division.

• Telomeres are DNA sequences found at the tips of chromosomes; they function as protective caps (like shoelace aglets) and control gene expression.

• The shortening of telomeres occurs every time a cell divides because the cell lacks the ability to duplicate the entire DNA strand to the very end (analogous to a bricklayer falling off the end of a wall before placing the last brick). This phenomenon represents a hard, fast limitation on our lifespan.

• Telomerase is the enzyme responsible for preventing telomere shortening. Reproductive cells (primordial germ cells) possess this enzyme, which prevents the species from going extinct with ever-shorter telomeres.

• The primary mission of current research is to reactivate the telomerase gene in somatic cells (non-reproductive body cells), where the gene's "dimmer switch" is currently turned off.

• Sierra Sciences focuses 95% of its efforts on screening fractionated nutraceuticals (plant extracts), looking for small molecules that can bind to and dislodge the repressor protein that keeps the telomerase gene turned off.

• Dr. Andrews states that the biggest myth in longevity is the claim that a product reverses aging simply because it reverses a biomarker correlated with aging. He uses the "Betty White Test" to demonstrate that no product currently exists that truly reverses aging.

• Activities that force extensive cell division, such as muscle bodybuilding, microdermabrasion (using acids or lasers on the face), and immune boosters, accelerate telomere shortening and therefore accelerate aging.

• When pursuing endurance exercise (running, biking, kayaking), it should be done consistently and kept fun; too little or too much intensity accelerates aging (a "Goldilocks effect").

• Documentary: The Immortalist https://theimmortalists.com

• Company/Website: Touchstone Essentials https://thegoodinside.com

• Company/Website: Sierra Sciences https://sierrasci.com

• Contact: Bill Andrews' email [email protected]

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

Have you ever wondered why nutrition seems so complicated, with constantly changing dietary advice, making it hard to know what's truly healthy?

I speak with Vinnie Tortorich, a celebrity trainer and author, about cutting through nutrition noise. We discuss how the food industry feeds people untruths, shaping the obesity and chronic disease epidemic. Vinnie, who created the No Sugar, No Grains movement (NSNG), explains that celebrities achieve results through high levels of dedication. We explore why people must sacrifice for goals and how success requires facing failure and maintaining perseverance. Vinnie reviews historical dietary shifts, noting that grains are fattening. He shares how following NSNG supported his 17-year remission from leukemia, a period surpassing medical records. I believe you will find Vinnie's perspective very helpful.

• The confusion around nutrition is not accidental; the food industry has been feeding people untruths for decades, contributing to the obesity and chronic disease epidemic.

• Celebrities achieve impressive transformations due to their "Type A plus plus personalities," meaning they possess the extreme mental capacity and commitment necessary to follow strict plans, such as only eating red meat, fish, chicken, and eggs.

• Success, both in fitness and in life, is built on the back of failures, a concept Vinnie Tortorich refers to as the Failure Quotient (FQ), which is the number of times one can fail and successfully recover.

• The NSNG philosophy arose from Vinnie's observation, contrary to prevailing 1980s nutritional wisdom, that grains (complex carbohydrates) contribute to fat storage; his Italian great-grandmother also understood that eating too much grain makes you fat.

• Following the no sugar, no grains diet dramatically impacted Vinnie's 2007 battle with leukemia, helping him achieve 17 years without needing chemotherapy—a time period significantly longer than the typical prognosis for his form of cancer, making him the person with the longest record.

• Political and corporate changes in food standards move at a glacial pace, but starting small—such as changing views on saturated fat and removing seed oils—is necessary to eventually alter public health outcomes.

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

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

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

• Nate Palmer's Instagram: @_milliondollarbody

• Vinnie Tortorich's Book: Fitness Confidential

• Vinnie Tortorich's Documentary: Fat

• Vinnie Tortorich's Podcast: Fitness Confidential

• Vinnie Tortorich's Website: https://vinnietortorich.com/

Most people think they know what to do to get in shape — they just aren't doing it. But what if what you "knew" wasn't actually true?

In this episode, Nate Palmer pulls back the curtain on one of the biggest myths in fitness: that you have to choose between building muscle and losing fat. You'll learn why most programs sabotage results by raising stress and depleting energy — and how small, smart shifts can make your body want to change.

Nate reveals the 3 hidden pillars behind predictable body recomposition:

• Top End Failure Training — how to trigger muscle growth without crushing your body.

• Energy-First Fat Loss — the nutrition framework that keeps you energized, full, and fat-adapted.

• Getting Under the Stress Ceiling — the recovery system that unlocks fat loss and muscle gain simultaneously.

By the end, you'll understand why it's not about doing more — it's about doing the right things in the right order.

• Most people fail to see results because they're following the wrong system, not because they lack willpower.

• Body recomposition is predictable when you train with precision, fuel for energy, and recover intentionally.

• You don't have to sacrifice your energy or lifestyle to transform your body — you just have to stop fighting your biology.

• Study: NSCA Strength & Conditioning Journal – Review on Body Recomposition - https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx?utm_source=chatgpt.com

• Supplements Mentioned: THE WHEY Protein, FastAid Aminos, MaxAid Aminos, Magnesium Glycinate, Complete Restore

• Program: The Prime Protocol — the step-by-step system that helps busy people build muscle and burn fat at the same time

• Learn More --> https://docs.google.com/document/d/1dlZds8xY5O4xdTPBmRmfw2zBZWGrXgmu4QDytgzz8uw/edit?tab=t.0#heading=h.44byq6w78txy

• Grab it now -> https://milliondollarbodylabs.com/products/mbd-prime

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

Have you ever noticed the latest fitness research just confirms what old-school bodybuilders have been doing for decades?

I sat down with Dr. Jim Stoppani, a scientist who studies molecular physiology and bodybuilding applications. We talked about training methods that science is finally confirming, like how partial repetitions focused on the stretch are highly effective for muscle building. We discussed why full range of motion is not always necessary for hypertrophy and how top bodybuilders intuitively figured this out. We also cover periodization, the problem with oversimplification of training research, and the absolute minimal effective training dose to gain muscle. Plus, Dr. Jim shares his non-negotiable rule for daily movement, regardless of how often you work out.

• Things like progressive overload, super high protein diets, and creatine were once considered "bro science" but are now confirmed by research.

• Applicable advice requires understanding both the lab (molecular aspect) and the gym (surface level results).

• For hypertrophy (muscle growth), focusing on the stretch or initiation (first part) of the movement, often via "long length partials," may be more critical than achieving a full range of motion or peak contraction.

• Full extension during exercises like the bench press can shift tension away from the target muscle (pecs) to the shoulders and triceps, which is not ideal for the bodybuilder focused on hypertrophy.

• Both high reps and heavy weight/low reps are effective and should be used in a periodized program, as high reps may instigate different physiological benefits, like angiogenesis (capillary production).

• You can build muscle with as little as one set twice a week, but consistency and changing up the stress on the muscle (periodization) are key for continued progress.

• Creatine is recommended not only for muscle and strength but also for brain function and health. It is particularly recommended for young athletes in contact sports as it may help protect from and recover from concussions.

• Regardless of gym workouts, daily movement is critical. The rule suggests that for every 30 minutes of consecutive sitting, you should get up and move for 60 seconds.

• Jim Stoppani´s website: https://jymsupplementscience.com/

Jim Stoppani´s Instagram: @jimstoppani

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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/

I used to think my pro athlete status meant health, but I was wrong. Is your comfortable, convenient life actually making you weaker?

I sat down with Michael Kummer, who shared his journey from professional athlete dealing with gut issues to becoming a health expert and supplement company founder. We explored the idea that comfort is killing us, arguing that we must deliberately expose ourselves to hermetic stressors like cold and exercise to build physical and mental resilience. I learned how stacking small wins reinforces a new, healthier identity. We also dove deep into his dietary philosophy—focusing on local, seasonal, animal-based foods—and his approach to raising resilient children in a modern, easy world.

● Comfort is detrimental because it removes the necessary hermetic stressors required for physical and mental strength.

● If you don't stress your body, your structure gets weaker; if you don't challenge your brain, you lose neural connections.

● Choosing to do something incredibly hard (like cold plunging) builds resilience, making non-chosen challenges significantly easier to handle.

● The more hard stuff you do, the more it can provide a dopamine response, making you enjoy difficult activities.

● Building positive momentum starts with small wins, such as making your bed first thing in the morning.

● Every action you take reinforces the identity of the person you are becoming.

● You will pay for cheap food one way or the other: either less upfront and more in medical bills later, or a little more upfront and no medical bills later.

● Nutrition should prioritize animal-based products, supplemented seasonally and locally with plants, while mitigating anti-nutrients.

● Organ meats are excellent sources of micronutrients that are crucial for endurance, especially when the body is under stress.

● Michael Kummer´s website: https://michaelkummer.com/

● Michael Kummer supplements website: https://shop.michaelkummer.com/es

_________________________________________

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

If you're a parent or entrepreneur, chances are you're running on too little sleep, too much stress, and maybe a little too much coffee. Supplements can help — but only if you take them the right way.

In this episode, I break down 8 simple hacks that make your supplements actually work for you. These are research-backed, practical strategies that save you time, energy, and money while helping you perform at your best.

Here's what you'll learn:

• Why collagen needs vitamin C to actually repair joints, skin, and hair

• The one time you should megadose creatine (hint: after a sleepless night)

• How magnesium glycinate can help you fall asleep faster and stay asleep longer

• The Omega-3 + Vitamin D duo that supports both longevity and brain health

• Why electrolytes in the morning are more powerful than a second cup of coffee

• How cacao in your coffee boosts focus (and circulation) without the jitters

• The right-side pill hack that makes sleep aids work faster

• A simple fiber trick that lowers cholesterol without statins

Whether you're trying to get more energy, slow aging, or just survive a toddler who thinks 3 AM is party time, these supplement hacks are designed for real life — not lab conditions.

📖 Studies Mentioned:

• Omega-3s slow biological aging (Nature Aging, 2024)

• Vitamin D improves mood & brain health (Nutrients, 2025)