The Transformationcoach.me Podcast

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

Have you ever wondered if that lemon fresh cleaner under your sink, laundry detergent, that Febreze, or even the lotion we put on in the morning could be quietly wrecking our hormones? Jared St. Clair, owner of Vitality Nutrition and host of Vitality Radio, shares his insights on the supplement industry. He describes how chemicals disrupt hormones in products and the environment. These chemicals mimic hormones and block cell receptors, leading to reduced hormone levels, like testosterone, for men and women. Jared states that hormone increase without clearing blockages causes issues. He suggests a two-part process: detoxifying the liver, then cleansing the endocrine system with indole-3 carbonyl, DIM, and calcium deglucrate. This method supports the body's hormone function. Key Takeaways Endocrine Disrupting Chemicals (EDCs): Many daily products (cleaners, detergents, beauty products, scented items, nonstick cookware) and environmental factors contain EDCs that mimic natural hormones and block cell receptors

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/ Most diets leave you hungry, tired, and frustrated. But what if fat loss didn’t mean sacrificing your energy? In this episode, Nate Palmer breaks down the concept of Energy First Fat Loss — the foundation of the Million Dollar Body Method — and why it’s the most sustainable way to burn fat, stay focused, and feel unstoppable. You’ll discover: What Energy First Fat Loss really is (and why it flips dieting on its head) Why the Million Dollar Body Method works when other diets burn you out The evolutionary reason your body thrives eating this way Who this approach works best for (and why it’s not for everyone) How you can make it sustainable anywhere — at home, eating out, or traveling A simple 2-week challenge to test it for yourself Forget chasing quick fixes. This is about building a way of eating that fuels performance and makes fat loss automatic. Get a FREE copy of the book that started it all: The Million

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

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 unco

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 demo

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 da

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 kitch

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 recove

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. What You’ll Learn: 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 f

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.

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/   What if your body could warn you about burnout or illness before you even feel it, possibly even days before it happens?   In this episode, I sat down with Dr. Torkil Færø, a Norwegian doctor and author of The Pulse Cure, to talk about heart rate variability, or HRV and how it can give us early warning signs about our health. He shared how he got into HRV tracking while on a sailing trip, and how it opened his eyes to how much stress and recovery affect our bodies.   We talked about what HRV really tells us, how wearables like Garmin, WHOOP, and Oura can help track it, and how small daily habits, like what you eat, how you sleep, or even when you work out, can change your HRV. Dr. Færø also told stories of real people who’ve used this data to catch serious health issues early, like cancer.   Key Takeaways:   It’s personal, track your own trends instead of comparing numbers with others. HVR It’s like having your own

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/   What if your low energy, poor sleep, and lack of drive aren’t just signs of getting older… but signs that you’ve stopped taking care of yourself?   In this episode, I talked with Ali Gilbert, a coach who works with men on their health, hormones, and habits. We got into why so many men feel like they’ve lost their edge and why it’s not just about testosterone. It’s about stress, poor recovery, and not asking for help until things get worse.   We covered what really causes low sex drive, how stress and past experiences can affect performance, and why some men feel stuck trying to live up to an outdated idea of masculinity. Ali shared what she sees with men in their 40s, 50s, and 60s who’ve spent years focused on work and family, only to realize their health has taken a back seat. We also ran through common myths about testosterone and which methods actually help.   Key Takeaways:   Masculinity doesn’t mean hiding your em

You think you’re addicted to sugar… but it’s way deeper than that. In this episode, Nate Palmer exposes the real root of cravings: dopamine addiction. We’ll break down how modern life hijacks your brain’s reward system, why your ancient biology can’t handle 24/7 comfort, and how you can take back control without relying on willpower alone. From prehistoric dopamine cycles to the modern sugar scroll-swipe-snooze trap, this is your wake-up call. If you feel stuck, lazy, unmotivated, or constantly reaching for snacks—you don’t need more discipline. You need a dopamine reset. What You’ll Learn: Why your brain is addicted to comfort—not calories The wild difference between ancient dopamine cycles and modern life How porn, DoorDash, and TikTok rewire your nervous system Why fasting isn’t just fat loss—it’s a mental upgrade The 4-part blueprint to rebuild your discipline and dopamine sensitivity The one mantra to dominate cravings, fatigue, and mental resistance: “I don’t take orders from cowards.”   R

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/   What if the reason you keep failing on your diet has nothing to do with food... and everything to do with how you see yourself?   In this episode, I sat down with registered dietitian Andres Ayesta to talk about why fat loss isn’t about finding the perfect meal plan. We talked about how most people chase quick fixes like keto or 75 Hard, but never shift their identity. Andrés shared how he helps clients focus less on perfection and more on becoming the kind of person who lives healthy habits day after day.   We broke down why mindset matters more than macros, why confusion around food is often intentional, and how sustainable results come from building simple routines and aligning your actions with your long-term vision.   Key Takeaways:   People won’t act outside their identity—mindset comes first. Having a plan after “the plan” is key to sustainability. Athletes succeed with focus and a growth mindset, not just

You’ve been told to trust the experts. To eat more grains. To fear fat. But what if the very foundation of our nutrition guidelines was built not on science—but on religion, corporate funding, and government agendas? In this eye-opening solo episode, Nate Palmer breaks down the wild (and true) history behind the food pyramid. From enemas and yogurt colonics at Battle Creek Sanitarium, to Kellogg’s anti-sex cereal crusade, to the billions that Big Food and Big Ag poured into shaping what you eat today—this episode is a masterclass in how we got here… and how to escape it. If you’ve ever wondered why the standard American diet is so broken, this is your moment of clarity. What You’ll Learn: Why the food pyramid was never based on health—but on economics and politics The bizarre religious roots of our dietary guidelines (yes, cereal was invented to stop masturbation) How the USDA’s dual mission created a massive conflict of interest The real reason fat was demonized—and who profited most from it How co

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/   What if the reason you’re not losing weight isn’t just your food—but how you see yourself?   In this episode, I sat down with Joel Staley, a coach who helps men lose fat and feel better by changing their habits and how they think about themselves. We talked about how easy it is to get stuck in a “fat dad” identity and how to shift into a new version of yourself, one small step at a time.   Joel shared how he used 72-hour fasts to reset his body and mind, and how creating a “mind movie” he watches every morning helps him stay focused on the kind of life he wants to live. He even told a story about visualizing himself driving a sports car through the mountains… and how that exact moment actually happened in real life months later.   We also talked about why most guys don’t need more diet info, they need a reason to believe they can change, some wins under their belt, and people in their corner who won’t let them quit. If y

If you want to get leaner and live longer check out http://milliondollarbodylabs.com What if the “healthy balanced meals” you’ve been eating are actually slowing down your fat loss? In today’s episode of Get Leaner and Live Longer, Nate breaks down the biochemical trap of combining carbs and fats in the same meal — and why this combo might be the reason you're not seeing results. You’ll learn how to structure your meals for maximum fat-burning, steady energy, and simplified nutrition — without counting a single calorie.

If you want to get leaner and live longer, check out https://milliondollarbodylabs.com/   What if your low energy, brain fog, or poor sleep had more to do with your hormones than you realize?   In this episode, I sat down with Patricia Zamora, a nurse practitioner who helps men improve their health through hormone balance. We talked about how to raise testosterone naturally, when TRT might be a good option, and why some men still don’t feel great even if their lab numbers look normal.   Patricia shared why cardio is key for overall health, especially if you're on testosterone. We also covered how medications like Clomid and Enclomiphene work, and why many regular doctors aren’t fully trained in hormone therapy.   We wrapped up with simple habits that can make a big difference, like walking more and slowing down with breathing or mindfulness. If you’ve been feeling off and want to get back to feeling like yourself, this episode is a great place to start.   Key Takeaways:    TRT Isn’t Always the First Step.

Get access to the Free 5-Day Sugar Detox – Start Phase 1 today: https://milliondollarbodylabs.com/collections/5-day-sugar-detox If you’re still eating breakfast like it’s 1995 — cereal, juice, and a mid-morning crash — this episode is your wake-up call. Nate Palmer breaks down a new way to eat that aligns with your body’s natural rhythms, giving you more focus, better workouts, deeper sleep, and steady energy without the 3pm desperation coffee. You’ll learn how to structure your meals like a modern caveman, why delaying carbs might be the fat-loss fix you’ve been missing, and what a “perfect day of eating” actually looks like — without counting a single calorie. Plus, apple fritters, macro-snitching children, and why eating to win means playing the long game. What You’ll Learn: Why most diets miss the real purpose of food The surprising link between hunger and mental performance How carb timing affects blood sugar, sleep, and cravings What ancient cavemen can teach us about productivity A simple day