328: DO SOME REPS RIGHT TF NOW Ft. Donovan Owens
Get Leaner & Live Longer
Nate Palmer
4.9 • 300 Ratings
🗓️ 5 January 2026
⏱️ 44 minutes
🧾️ Download transcript
Summary
If you want to get leaner and live longer check out https://milliondollarbodylabs.com
Are you tired of chasing big fitness goals only to fail once the wedding or vacation is over? What if the secret to lasting success is found in being "boring"?
I talk with Donovan Owens about his "Life is Reps" philosophy. He retired from owning fitness businesses to focus on mastery and presence. We discuss how big gestures like extreme diets usually fail because identity remains the same. Donovan explains his mastery morning system which includes physical, mental, and spiritual wins before interacting with anyone. He shares why he quit caffeine and alcohol to find his own energy. We explore how small daily actions create peace rather than just hitting targets. He advocates for systems thinking where every action affects the whole machine.
Key Takeaways
● REPS stands for Repetitive Excellence Produces Success.
● True transformation requires an identity shift, not just a six-week challenge; if who you are hasn't changed, you will return to old habits.
● Mastery is an energy to embody every morning through a system of "quick wins".
● A "Mastery Morning" involves three pillars: a physical win (like a walk), a mental win (journaling or study), and a spiritual win (intentional silence).
● Building a "bored brain" is essential in an overstimulated world to help you get back to a state of presence and silence.
● Systems thinking means recognizing that every small action (or "rep") affects the entire machine of your life.
● "Stacking" one new behavior every two weeks leads to 26 new habits by the end of a year.
● The "planning trick" is when the excitement of planning replaces the actual work; the best time to start a new habit is "now" rather than waiting for Monday or New Year's.
Resources
● Life Is REPS Website: https://lifeisreps.com
Nate Palmer:
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
Transcript
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| 0:00.0 | Okay, so if you've got two fitness coaches with a combined 40 years of experience together |
| 0:04.1 | to talk about how to get results, what do you think they would talk about? You think they would show you their Instagram page with a bunch of new exercises that you could do? You think they would talk about supplementation and macros and how to dial in and get the best results of your life? Well, jokes on me because Donovan Owens, who were interviewing on today's podcast, doesn't even have an Instagram page. |
| 0:22.2 | And he only takes one supplement. |
| 0:23.5 | It's creatine. |
| 0:24.6 | Instead, Well, jokes on me because Donovan Owens, who are interviewing on today's podcast, doesn't even |
| 0:20.9 | have an Instagram page. And he only takes one supplement. It's creatine. Instead, he goes into what he |
| 0:26.2 | believes is the most, like, solid cornerstone practice and mental shift that you need to be making |
| 0:32.2 | in order to get results in 2026 and beyond. His thought on that is reps. |
| 0:39.2 | Get more reps. |
| 0:40.4 | He says life is reps, and he's a great acronym for that, |
| 0:42.9 | but I think you're going to really enjoy hearing on the show today. |
| 0:45.7 | So if you're ready to dive in and hear a little bit more about the mindset shift necessary |
| 0:51.0 | for getting the best results possible, how to get results in 2026 and beyond, |
| 0:55.5 | and how you should even go about starting this, then you're going to want to tune in today's |
| 1:00.6 | episode. You're listening to Get Leener and Live Longer, the show for people who refuse to |
| 1:04.9 | settle into a culture of mediocrity. If you're tired of being told to be complacent, sick and |
| 1:09.6 | tired, you're in the right place. This is for people who use fitness as a tool to amplify the rest of their life, family, business, community, and who can laugh at the phase we were all convinced that cauliflower was a personality. Gellina and Live Longer is about breathwork and Bulgarian split squats, microdosing, and macros. We're not here to complicate things or handout metals for having six-pack. It's just fitness. It's a tool. It's not the whole point of life. I'm your host, |
| 1:31.3 | Nate Palmer. I've been at this for like 20 years, worked with thousands of people, and I've lived the shift from fear-driven motivation to growth-driven living. This show exists to educate, entertain, and call BS when it matters. |
| 1:42.0 | So if you're into that, plus the occasional dad joke, let's do this. |
| 1:45.7 | Donovan, what's up? |
| 1:46.4 | Welcome to the Get Leener, let's do this. |
| 1:45.7 | Donovan, what's up? |
... |
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