The Transformationcoach.me Podcast

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/   What if simple habits like mouth breathing or drinking diet soda are quietly ruining your teeth?   In today’s episode, I sat down with Dr. Erin Sheffield, a dentist, to explore how things like mouth breathing, dry mouth, and diet sodas contribute to tooth decay. Dr. Sheffield shared how mouth taping can help protect your teeth at night by reducing the effects of mouth breathing, and we discussed why fluoride in toothpaste plays a key role in remineralizing enamel. We also touched on some natural alternatives like Hydroxyapatite toothpaste for those wary of fluoride.   Beyond just brushing and flossing, we talked about how making smart choices today can save you from expensive dental work down the line. Dr. Sheffield also emphasized the importance of preventive care, especially when it comes to making informed decisions about your oral health.   Key Takeaways:   Taking care of your teeth isn’t just about brushing twice

Get Access to the 5-Day Sugar Detox (free this week): https://milliondollarbodylabs.com/collections/5-day-sugar-detox Tired of burnout, broken diets, and workouts that don’t deliver? In this episode, I walk you through the exact 6-phase system that’s helped thousands of busy entrepreneurs and parents lose fat, gain energy, and finally feel in control of their health—without tracking every bite or living in the gym. It’s not about doing more—it’s about doing the right things in the right order. What You’ll Learn: Why most “healthy” routines leave you exhausted The truth about energy and fat loss (and why you’ve probably had it backwards) The exact 6-phase method that builds a lean body from the inside out Why Phase 1 (sugar detox) hits harder than your favorite pre-workout How to structure your meals so you have all-day focus and sleep better What mouth taping, cold plunges, and 48-hour fasts have to do with long-term results Resources Mentioned: Free 5-Day Sugar Detox – Start Phase 1 today: ht

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 b

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.

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 makin

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,

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 prob

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 il

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

In this episode, I sit down with Mark Ennis to talk about why so many people struggle with weight loss, stress, and hormones—even when they feel like they’re doing everything “right.” If you’ve been stuck in a cycle of dieting, endless cardio, and frustration, this conversation is for you.   We understand why too much cardio can make things worse—spiking cortisol, messing with sleep, and making fat loss harder. Mark explains why strength training, especially for women, is a game-changer for balancing hormones and getting real results. Plus, we talk about something most fitness programs ignore—how men and women need to train differently because their bodies aren’t the same. Ignoring this has led to a rise in inflammation, fertility struggles, and a ton of other health problems.   We also dive into the dark side of the fitness industry—why influencers push unrealistic programs that don’t work for people with jobs, families, and actual responsibilities. Mark shares his journey through anorexia, obesity, and self

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-t

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:   Consistenc

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

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 recover

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 li

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

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