Eating for health shouldn't feel this hard, but somehow it does. The truth? You already know what to eat. You don't have a knowledge problem—you have a consistency problem. And that consistency problem exists because most nutrition advice is designed to fail you.

In this episode, I'm pulling together insights from multiple expert conversations to simplify nutrition once and for all. From protein and aging to yo-yo diet damage to natural alternatives that work like weight loss medications, I'm breaking down what actually matters and how to make it work in real life.

Listen to discover:

• Why the protein you eat now determines how well your brain and body function decades from now
• What's really happening to your body during yo-yo dieting (and why you're not the problem)
• How fiber does the same thing as expensive weight loss medications—naturally and without side effects

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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This episode tackles something we all know but most of us ignore: sleep is the single most effective way to reduce stress and improve your health.

After a year of tracking my heart rate variability and body battery, I learned some hard truths about how little my body was actually recovering despite all my efforts to "manage stress" during the day. The data showed me that sleep—real, adequate sleep—was the only time my body truly recharged.

In this episode, you'll discover:

• Why your attempts to reduce stress during the day barely register compared to what happens during sleep?
• How sleep deprivation destroys your impulse control and makes healthy habits nearly impossible?
• Why "I don't have time to sleep" is costing you more time than you realize?

If you're tired of feeling stressed, struggling with consistency, or wondering why nothing seems to work, this episode will show you exactly why sleep needs to be your number one priority.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

Follow for more:

⁠https://www.instagram.com/natesleger/⁠

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Ever catch yourself saying "I'm not that kind of person" when it comes to working out or eating healthy? That single phrase might be the exact thing keeping you stuck in your current fitness reality.

In this episode, I'm breaking down the psychology behind identity-based behavior change and giving you one simple phrase that can completely shift how you approach health and fitness.

Listen to discover:

• Why the phrase "I'm not that kind of person" creates a self-fulfilling prophecy that keeps you from ever becoming healthier?
• What simple language shift can open your brain to new possibilities and help you start becoming the person you want to be?
• How do you handle pushback from friends and family when you start changing your identity and becoming healthier?

Ready to become the kind of person who actually takes care of their health? Let's dive in.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

Follow for more:

⁠https://www.instagram.com/natesleger/⁠

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This time of year can feel like one long stretch of temptation—gatherings, potlucks, family dinners, and all those "just one more" moments. It's easy to feel like your healthy habits have become optional, or worse, like you should just wait until January to care again.

But you don't have to throw in the towel.

In this episode, I'm sharing three simple strategies to help you stay on track during the party season without missing out on the fun. We'll talk about anchoring your routine, planning to enjoy, and recovering fast (not perfect). Plus, I'll give you a five-step reset plan for those moments when you do overindulge.

As you listen, you'll find answers to these questions:

• What are the 1-2 habits I should focus on to stay anchored during busy times?
• How can I enjoy the food and fun without derailing my progress?
• What should I do the morning after I've gone overboard?

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

Follow for more:

⁠https://www.instagram.com/natesleger/⁠

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⁠https://www.facebook.com/groups/beginwithinfit⁠

⁠https://www.youtube.com/@beginwithin3785⁠

Ever find yourself thinking "I hate how I look" and using that as motivation to finally get healthy? You're not alone—but here's the problem: punishment-based fitness doesn't work. In this episode, I'm breaking down why guilt, shame, and self-criticism sabotage your health goals and what actually creates lasting change instead.

In this episode, you'll discover:

• Why does the "hate yourself healthy" approach always fail in the long run?
• What simple mindset shift can transform punishment into privilege?
• How can curiosity and kindness build sustainable consistency better than discipline ever could?

Ready to stop fighting yourself and start supporting yourself? This episode will show you how.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

Follow for more:

⁠https://www.instagram.com/natesleger/⁠

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⁠https://www.facebook.com/groups/beginwithinfit⁠

⁠https://www.youtube.com/@beginwithin3785⁠

Ever catch yourself saying "I'm so lazy" when you skip a workout or reach for another snack? Here's the truth bomb: you're not lazy—you're just running old brain programs.

In this solo episode, I'm breaking down the real science behind why we feel "lazy" and what's actually happening in our brains when we struggle to stick with healthy habits. Spoiler alert: it has nothing to do with willpower or motivation.

Listen to discover:✅ Why your brain creates automatic habit loops (and why they don't care if they're healthy or unhealthy)✅ The 3-step system to rewire your brain without relying on willpower✅ How to make tiny changes that create massive momentum in your health journeyReady to stop the guilt cycle and start building habits that actually stick? This episode will change how you think about "laziness" forever.Want help rewiring your habits? Try 7 days of free coaching (including live workouts) at https://www.beginwithin.fit/7dayConnect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

Follow for more:⁠https://www.instagram.com/natesleger/⁠⁠https://www.tiktok.com/@natesleger⁠⁠https://www.facebook.com/groups/beginwithinfit⁠⁠https://www.youtube.com/@beginwithin3785⁠

Tired of riding the diet rollercoaster? You lose the weight, you gain it back, and somehow you feel worse each time—even when the scale says the same number. What if the problem isn't you at all?

In this episode, I sit down with Jenn Trepeck, author of Uncomplicating Wellness and host of Salad with a Side of Fries, to uncover why we keep falling into the yo-yo diet trap and how to finally break free.

What questions will this episode answer for you?

• Why does every diet cycle actually make you less healthy, even if you end up at the same weight?
• How do you stop yo-yo dieting and create a plan that works for real life—not just perfect days?
• What's the real reason wellness feels so confusing, and how can you cut through the noise?

Connect with Jenn:Website: https://asaladwithasideoffries.com/Podcast: Salad with a Side of FriesBook: Uncomplicating Wellness (Available October 29th)

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

Follow for more:

⁠https://www.instagram.com/natesleger/⁠

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⁠https://www.facebook.com/groups/beginwithinfit⁠

⁠https://www.youtube.com/@beginwithin3785⁠

Ever feel like the end of daylight savings is more curse than blessing? I used to dread it too—darker evenings, disrupted sleep, that sluggish feeling that hits right when winter's knocking on the door.

But what if this time change is actually your secret weapon for getting healthier?In this episode, I'm breaking down exactly how to turn "falling back" into your personal reset button. No complicated protocols, no expensive supplements—just three simple challenges that work with your body's natural rhythms instead of against them.

Listen to find out:

✅ How to use the "bonus hour" to upgrade your sleep quality for the entire week ahead

✅ Why exposing yourself to light before coffee can transform your morning energy and mood

✅ The evening routine that turns earlier darkness into your healthiest habit yet

Ready to make daylight savings healthy instead of something to complain about? Let's do this.

Want support with your morning workout routine? Visit https://www.beginwithin.fit to connect with me and explore programs that fit your life.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

Follow for more:

⁠https://www.instagram.com/natesleger/⁠

⁠https://www.tiktok.com/@natesleger⁠

⁠https://www.facebook.com/groups/beginwithinfit⁠

⁠https://www.youtube.com/@beginwithin3785⁠