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.

● 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

This isn't a highlight reel.
It's an audit.

Instead of recapping guests or episodes, this end of year review distills the ideas that kept surfacing across the most listened to conversations of 2025.

Different topics.
Same underlying problems.

In this episode, we break down what actually mattered this year when it came to fat loss, energy, discipline, gut health, cravings, recovery, and long term health.

• Why energy dictates consistency more than willpower
• The real reason discipline feels restrictive for most people
• How chronic stress quietly drives belly fat and cravings
• Why most symptoms are downstream of ignored systems
• The hidden cost of comfort and constant stimulation
• Why identity shifts outperform goals every time
• How maintenance beats rescue when it comes to longevity
• What this year revealed about sustainable fat loss
• The difference between alignment and optimization
• What to carry forward and what to stop doing next year

Most people don't need more information.
They need fewer things working against them.

This episode is about removing friction, lowering noise, and building systems that make progress inevitable instead of fragile.

If you want to get leaner and live longer check out https://milliondollarbodylabs.com

Have you ever wondered if psychedelics could unlock better mental health, emotional intelligence, or a deeper connection with yourself and others?

I talk with Austin Mao, who is a licensed natural medicine facilitator and co-founder of Ceremonia, a legal psychedelic center in Denver, Colorado. Austin is the Program Director & Head Minister and has guided over 500 individuals. We discuss the purpose of using guided psilocybin and ayahuasca experiences to foster profound healing and personal growth. Austin explains that connection is the foundation for healing, pairing modern science (psychotherapy/neuroscience) with mindfulness and shamanic practices. He shares incredible stories, like how physical pain of 20 years disappeared after one ceremony. We explore how their structured retreats help individuals integrate lessons by building capacity to process experiences, avoiding resistance, and teaching the skill of presence.

Key Takeaways

• Transformation often occurs because people become accustomed to a lesser quality of living and do not realize the difference until it is shown to them.

• The process at Ceremonia focuses on connection as the foundation for healing.

• Many participants experience significant physical transformations alongside emotional and mental shifts; at least two out of ten people often have a life-changing physical transformation.

• The two key variables determining a psychedelic experience are dosage and the subjective feeling of safety/capacity.

• The most inconvenient truth about connection is that real connection comes from experiencing "now" (presence) and the impact you are having on someone else in the current moment, not from history or background.

• A simple tool for practicing presence is asking yourself: "What's it like to be me right now?".

• Website: https://www.ceremoniacircle.org

• Instagram: @ceremoniacircle https://www.instagram.com/ceremoniacircle

• Facebook: https://www.facebook.com/ceremoniacircle

• YouTube: @ceremoniacircle https://www.youtube.com/@ceremoniacircle

• Upcoming Retreats Mentioned: Awaken Together (January 13-18); Heal with Ayahuasca (February 2-8); Weekend Retreat (March 6-8).

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