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: https://milliondollarbodylabs.com/collections/5-day-sugar-detox

• Want personal guidance? DM me the word “lean” on Instagram @_milliondollarbody

• Learn more at milliondollarbodylabs.com

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 being in recovery or saying no to something. It’s about choosing a different, better way to live.

Key Takeaways:

• It’s not about quitting—it’s about choosing a lifestyle that works better for you.

• Entrepreneurs who drink may be leaving up to 20% of their income on the table
  
  

• Even small amounts of alcohol can have a big impact on your day-to-day life.

Resources:

James Swanwick is an entrepreneur, speaker, and founder of Alcohol-Free Lifestyle, a coaching program that helps high performers reduce or quit alcohol. He’s also the author of Clear, a neuroscience-based guide for breaking free from alcohol without relying on traditional recovery methods. James is known for helping people improve their sleep, focus, and performance by choosing a life without alcohol.

https://alcoholfreelifestyle.com/clear

@jamesswanwick (IG)

• https://www.instagram.com/jamesswanwick

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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 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.

• Why traditional meal prep doesn’t work for most people long-term

• The science behind decision fatigue and how Flex Prep eliminates it

• How to batch-cook once and eat better all week with a flexible meal planning strategy

• The secret to making healthy meals the easiest option in your house

• A smarter approach to protein that reduces cravings and supports fat loss

Flex Prep is the anti-meal prep meal planning system. It’s quick, sustainable, and designed to fit your lifestyle — not take over your weekend. All you need is a plan, and that’s exactly what you’ll get today.

Get the exact meal planning template Nate uses with clients to make Flex Prep easy, fast, and effective.