322: 4 Tips to Get Through the Holidays Fitter Instead of Fatter
Get Leaner & Live Longer
Nate Palmer
4.9 • 300 Ratings
🗓️ 24 November 2025
⏱️ 17 minutes
🧾️ Download transcript
Summary
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.
Transcript
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| 0:00.0 | Have you ever told yourself that it's only one, kind of during the holidays, and then somehow |
| 0:06.1 | eating the entire box, or eaten the entire box, but like multiple times per day? |
| 0:12.1 | To me, that's the trap. |
| 0:13.5 | It's not the Thanksgiving meal. |
| 0:14.6 | It's not the Christmas dinners. |
| 0:15.6 | The problem is the death by thousand cuts that we convince ourselves doesn't really matter. |
| 0:20.8 | And this is why most people roll into January softer, bloated, exhausted, |
| 0:25.3 | carrying momentum, like, but like in the wrong direction. |
| 0:28.3 | And today I want to cut the cord on that pattern. |
| 0:30.5 | So by the end of this episode, |
| 0:31.3 | I want you to know the four levers that will keep you in control of the holidays, |
| 0:36.1 | keep your energy high, |
| 0:36.9 | and keep you from spending all of January undoing the damage from December and November. Welcome to get leaner and live longer with Nate Palmer, show for busy people who want to maximize their energy, burn fat, and build a body that feels as good as it looks. I'm Nate Palmer. I've been to coach in 2007-8 and believe that looking great and feeling unstoppable doesn't require hours in the gym or giving up all the foods that you love. |
| 0:56.1 | So I'm going to share with some real strategies that help you get leaner, live longer, and unlock your million dollar body. |
| 1:00.3 | So if you want to cut to the noise, take control of your health and feel like a high performer again, then let's do this. |
| 1:05.8 | So I think most people think that the holidays wrecked them because of the big meals and like the binging that we engage in. |
| 1:13.2 | The Thanksgiving dinner, Christmas Eve, like whatever your tradition is. |
| 1:16.6 | But to me, that's not the real threat. |
| 1:19.3 | The real threat during the holidays is just one. |
| 1:22.4 | Just have a little bit. |
| 1:23.5 | Just have a bite. |
| 1:24.4 | Just have a taste. |
... |
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