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Nate 13

Nate Green shares ways to simplify your health & fitness, improve your focus, and live better.

No matter where you’re at in life right now, I believe you have what it takes to build a body you’re proud of, do work that matters, and start living on your terms.

Through my newsletter, I aim to help you do all that and more—while sharing struggles and successes from my life, the lives of my thousands of readers, and the lives of a variety of experts across multiple fields.

A few things about me:

I consistently challenge myself to learn from my mistakes, cut unnecessary clutter from my life, and focus on doing the important things day after day. (Some days I succeed; other days I fail miserably.)

If you join me, I’ll challenge you to do the same. I share my best stuff with my mailing list every week, and most of it never ends up on my blog.

Join 10K+ readers Nate Green has been featured on multiple major websites.


Two more important things: 

1) I give 99% of my stuff away for free.
2) I don’t overload you with stuff you don’t need.

In fact, I actively encourage people to unsubscribe from my newsletter if they’re not a good fit.

So that’s that.

If you’re interested in learning more about my approach to life, check out watch my interview with director Matt D’Avella and read  “5 Things That Will Change Your Life” below.

Thanks for being here,
– Nate

5 Things That Will Change Your Life

1. Build a body you’re proud of—the positive results will bleed into the rest of your life.

Despite being a terrible student—I graduated high school with a 1.7 GPA and skipped college altogether—I had two things going for me:

  • I enjoyed learning about health, nutrition, and fitness.
  • I liked to write and share what I learned with others.

Shortly after high school, I was able to gain 40 pounds of muscle while becoming stronger and more athletic. It’s not an exaggeration to say that this transformation changed the trajectory of my life.

(I’ve seen the same thing happen with thousands of people since then.)

I looked better. I felt better. Not only that, I suddenly realized I had a viable career path working in the fitness industry.

Me at 19 (and oily). Me at 25 (and 40 pounds heavier).
(Left) Way too oily and skinny. (Right) Not so oily.

So when I was 20, I skipped college, earned my personal training certification, and started working with clients.

A few big things happened over the past decade, thanks in part to this transformation:

  • I opened my own fitness studio. I worked with some amazing people, from professional athletes to entrepreneurs and everyone in between, before closing it down in order focus on writing and training clients online.
  • I helped over 3,000 guys transform their bodies and lives. I spent three years as Program Director of Scrawny To Brawny, a 12-month workout and nutrition program that helped guys build muscle (and build more confidence).
  • I wrote a book. (A few, actually.) I wrote and sold Built for Show in 2008 when I was 23.I wrote the Hero Handbook in 2010. I wrote Bigger Smaller Bigger in 2012. And I co-created What We’ve Learned, a short book of powerful quotes and ideas, with my readers in 2016.

    Nate Green's book
    Look at that hair. Jesus.
  • I spent 5 years at one the “Most Innovative Companies” [as selected by Fast Company magazine.] It’s called Precision Nutrition, and I helped grow it into the world’s largest and most respected nutrition coaching company.
  • I published 100+ articles for top websites and magazines. Like this one for Tim Ferriss’s blog.

Sure, there have been many setbacks along the way (something I routinely write about in my weekly email). It’s not all sunshine and rainbows. But I can say this for sure: Taking control of your health and fitness will change your life.

You may not find a brand new career like I did. But the skills you develop, the habits you adopt, and the confidence you build will bleed into the rest of your life and make it better. I’ve seen it happen again and again, with thousands of people over the past 10 years.

2. When life gets busy, learn how to scale back and sharpen your focus.

I used to work out 5x per week, balance my ratio of protein and carbs, and considered myself a connoisseur of nutritional supplements. But then I got into a new relationship, took a demanding new job, and slowly started to burn out in the gym.

I’m not alone. Every day I hear from people who start a family, start a new job, or otherwise take on more responsibilities. They tell me they don’t have the time or desire to do all of the things they used to do. (Especially go to the gym 3-4 times per week and lift weights like they used to.)

What are you supposed to do in this situation? I’ll tell you what most people do — at least when it comes to their health and fitness:

  • They attempt to follow their old program.
  • They quickly fall off track.
  • They beat themselves up for not sticking to the routine.
  • (And their body and health slowly begin to deteriorate.)

Thanks to my experience with fitness, habit-formation, and human psychology, I knew how to handle this “transition” phase: I scaled back and sharpened my focus.

I scaled back by reducing the number of hours I spent in the gym. And I sharpened my focus by asking myself: “What do I really want to accomplish here?” 

Turns out I had a different goal at age 31 then I did at 21. Sure, I still wanted to be muscular and athletic — but I no longer wanted it to be the most important aspect of my life.

Instead, I took a long-term view. I wanted to look good, feel good, and move good…for the rest of my life. And I wanted plenty of time to focus on other things that mattered.

I’m not gonna lie: It wasn’t an easy transition to make.

My ego and identity were tied up in my performance at the gym. But eventually, I made the transition completely — and life is now much better.

I still go to the gym once or twice per week to lift heavy stuff. But I mainly work out at home or outside. I’m done in 1/3 of the time, I no longer have lots of annoying injuries, and I look and feel better than ever.

Bottom line: When life gets busy, don’t cling to your old way of doing things.

Instead, find a way to scale back and sharpen your focus. It’ll help you stay consistent — which we both know is the most important part of accomplishing anything.

3. The best investment you can make is an investment in yourself.

“Price is what you pay. Value is what you get.”

– Warren Buffet

I’ll never forget what strength coach Alwyn Cosgrove told me one day early in my career. He said, “People will pay $20 for a book, which is a good investment. You can learn a lot from a book. But I’ll pay you $200 for the single piece of paper that summarizes the book and tells me exactly what to do next.”

That thought blew me away. Alwyn understood the difference between cost and value. And from that day on, so did I.

When I was 20, I took a $1,200 loan out from the bank to fly across the country to a fitness seminar to meet authors and coaches I looked up to.

During the seminar, I somehow managed to walk the line between “annoying” and “eager to learn” and ended up convincing a few of them to keep in touch with me. (They eventually became my most trusted mentors.)

If I would have looked only at the cost of the seminar — $1,200 — I never would have gone. But thanks to Alwyn, I had a new paradigm: How much value would I get by investing $1,200 in myself? (Answer: 1,000x the value.)

That one seminar led to my very first writing job in the fitness industry. And that job led to many, many more jobs, introductions, and opportunities. It literally made my career.

Now whenever I invest in something—whether it’s a book, a coaching program, an online course, or a plane ticket to a seminar—I ask myself: If I do the work and take action on what I learn, how much value will I get from this thing?

It’s usually at least 10X (and often more) than the price-tag.

4. Learning how to remove distraction and focus on a single task is one of the greatest skills you can build.

Early in my career, I was an assistant editor at an online bodybuilding magazine. It was the first time I ever had to write on deadline.

It was tough, but I learned quickly. I had to. If I wasn’t capable of producing quality work in short periods of time, I didn’t make any money. Which meant that I didn’t eat. Waiting for “motivation” or “inspiration” was a luxury I couldn’t afford.

Nate Green, writing
Me in the Ho Chi Minh airport, Vietnam.

It was around this time that I started to develop my own productivity rituals to remove distraction and improve my focus.
(After writing or editing 50+ articles in one year, I had plenty of opportunities to practice.)

I didn’t know it at the time, but building and refining this skill was one of the best investments I could have ever made in myself.

According to author Cal Newport, the ability focus and do “deep work” is a skill that is becoming increasingly rare at the same time as it’s becoming increasingly more valuable.

That means we all have a huge opportunity to stand out and get ahead. All it takes is focus.

(I dive deep into my daily schedule and show you how to be more productive and focused here.)


5. Surround yourself with good people and have real conversations; they’ll make you better in every way.

In my experience, guys don’t talk to each other nearly enough. At least, not in any deep way. That’s a shame because conversations like that — conversations that get to the core of who we are, what we want, what we’re trying to do — are life-affirming. We see that we’re not as special as we tell ourselves. And we see that we’re not as broken, either.

I was lucky enough to have a best friend growing up. After 16 years, Jason and I still talk to each other a few times per week.

nate and jason photo
Jason and I in 2003. And 2013.

He listens, he calls me on my shit, and he tells me when I’m being an idiot. I, of course, do the same for him.

I’ve also been fortunate enough to have many mentors, colleagues, and friends who do the same.

I realize that some people — lots, actually — don’t have many people like that in their lives. I’ve heard from readers who say they feel like they’re in a bubble back at home. They say they stand out from their circle of friends, and that their family doesn’t understand them.

I get it.

That’s why I try to have real conversations here on this blog and through my emails. Or, at the very least, I try to tell stories to help you out, to let you know that you’re not alone. I try to ask hard questions that make you think—the same hard questions I ask myself and my closest friends.

I don’t know about you, but I hate small talk. I don’t want to hear about the weather, or the game, or whatever else.

Instead I want to hear what matters to you. I want to hear what you’re struggling with and how you’re trying to overcome it. I want to hear about how you’re living day-to-day, what kind of things you’re working on, what kind of things you’re thinking about.

That’s where the good stuff is.

So, those are (some) of the things I believe.

I have more, but this page is getting long enough already.

If I can help in any way, make sure to join my weekly email newsletter and hit “reply” to the first email you get from me.

Let me know what’s going on with you. I read everything I get.



Nate Green talking

Join my weekly-ish newsletter and get practical strategies to:

  • Take control of your day — so you can spend time on what really matters.
  • Simplify your fitness — so you can get better results in less time.
  • Improve your focus — so you can be less distracted and more productive.

I’ll never share your info. Because I’m not a dick.