TRANSFORMATION TALES
 “Being a hardcore Paleo CrossFit girl I was reluctant to eat much complex carbohydrate, yet was still struggling to shed some pounds. Not to mention my energy during my short, heavy and intense weightlifting workouts and sprinting sessions lacked my previous zest and power, which I attributed to aging. Nate and I developed a stimulating correspondence and he offered numerous tips and detailed advice. He helped me realize that the right types of carbohydrates were not evil villains for regular exercisers, but they actually refueled muscle glycogen and prevented metabolic decline. Not only did I look leaner, but my workouts had that old power and zip back — it wasn’t age at all! With the fine-tuning advice I learned from Nate I was able to reset the clock and get to 12% body fat. And here we are one year later and 52 years “young”. I maintained all of my weight loss. Thanks again Nate!” — Paula J. |
 “I attached a photo for you to see. I thought you may find it interesting to see how intermittent fasting worked so well for the morbidly obese. I started at 340 pounds. When I finished losing weight in April of this year, I was 150 pounds and in the 6% body fat range.” — Jon C. |
 “Nate is a true leader in health an nutrition, not only does he do his homework on the science but Nate also lives his life. I have learned [a] tremendous amount of information from Nate. One of the most important things about Nate is that he is not afraid to challenge and question the status quo, he looks at what both the science and real life outcomes are. At the end of the day Nate fully understands that you need to find a system that people can follow and that will work for them, for example, he goes into great details about this on meal timing and frequency. His advice will challenge you to question your own thoughts and beliefs on nutrition. When I read his book I came away with new ideas, put his advice into action, and achieved great results.” — Denet L. |
 “Nate’s plan has been the foundation to my successful lifestyle change. Before following Nate I worked out regularly and ate what I thought was healthy, but I was at my all-time heaviest. Now when I look back I wasn’t eating healthy at all. I thought eating low fat, whole wheat, 100-calorie packs, with occasional (daily) treats was healthy. I would also make excuses for eating poorly “It’s ok because I was working late or I worked out today” I justified everything! [Now] I am down 26 pounds, I work out less, and have a body I never thought was possible as a busy professional. The plan is simple: you eat real food…no-brainer, right? But it’s not as easy as just saying I am cutting this out because someone said not to eat it. Nate backs everything up with science and real research. Knowing why things are not good for you is key. I work at an office that is filled with cakes, cookies, candy, pizza, and takeout (which contributed to my weight gain). Now I can easily turn things down, and happily eat better meals. Most people think I am dieting for my wedding, but this isn’t just a diet this is a lifestyle that I am so happy to live.” — Chrissy C. |
 “I had a choice between losing this weight by exercise or I could get surgery. I chose to try my best to do it without surgery. So if I was going to do it I wanted to find out what really worked and not waste any money on bullshit. My health insurance was totally on board for me to have surgery with very little out of pocket expense to me. I had very high blood pressure and was on the cusp of being full blown diabetic. I was always skeptical of quick fix stuff so I never bought into the Dr Oz style diet bullshit like green coffee beans. I played football in high school so I went to my roots which was weight lifting. Of course I had to sort through all the bro science. This whole year I have become more educated about food and exercise then I have my entire life. I looked for the guys that were really smart and not just trying to sell you some bullshit. First time I watched one of your videos I was like damn this dude is smart as hell. Your books made me reevaluate a lot of my thoughts about food and certain carbs. I’ve used your YouTube videos many times for researching stuff and your exercise form vids. And dude I can’t eat a grapefruit without thinking of the vid where you were comparing them to your balls! Funny shit! I want to thank you for commenting on my progressing that meant a lot coming from you and I appreciate all the content you have put out. You have been a big influence on me and without even knowing me made an impact on my life! Thank you!” –Perry B. |
 “I just wanted to send you a quick thank you for everything you have taught me in the past year or so. You have made a lasting impact. I could go on and on with a long list of things that I have learned from you, but I will leave it here. Your words and experiences are changing lives my friend. Keep it up!” — Hunter O. |
 “Not only am I The People’s Physique Crew President, but I’m also a client.”— Nate M. |
INDUSTRY PROS KNOW
 “Nate Miyaki is the Six String Samurai of performance nutrition. Paleo, IF, macro cycling, Nate knows his stuff.” — Robb Wolf, Author of the New York Times Best Seller The Paleo Solution. |
 “That’s my diet, basically what Nate preaches. It was interesting because I found that so many athletes were starving and definitly yo-yo dieting. I always eat clean so didn’t really tweak things until the week before. I must say Nate and his wife were the ones who changed my whole thinking and motivated me to consider competing! You taught me a lot, so thank you. IFBB baby! First place!” — Camile Periat, NPC National Bikini Champion, IFBB Pro, Physique Coach |
 “Nate Miyaki is one of the most honest nutritionists in the industry. He doesn’t go for fads or crazes—just real and long-term results. His approach is healthy and sustainable, and I trust his advice completely.” — Sean Hyson, C.S.C.S., Group Training Director for Men’s Fitness and Muscle & Fitness magazines |
 “Nate does a great job of breaking down what seems like such confusing topics into simple, easy-to-follow steps. By taking the guesswork and mystery out of fasting, feasting, and calorie cycling, Nate makes it simple for the reader to try these methods on their own and tailored to their own personal goals.” — Becca Borawski, Managing Editor, BreakingMuscle.com |
 “Any time I have a question about nutrition, whether it relates to performance enhancement, physique transformation, or overall health & well being, I immediately reach out to my buddy Nate Miyaki.” — Jason Ferruggia, Chief Training Advisor to Men’s Fitness Magazine, Owner of Renegade Strength |
 “Over the years I have witnessed the incredible results Nate has achieved with his clients. Nate combines his broad personal athletic background in strength and bodybuilding with his in depth education and research in nutrition in order to bring about true transformations in not only the bodies, but also the lives of his clients. He offers detailed and efficient programs through the intricate design of nutrition plans so that every client moves forward towards their goals in an efficient and well-expedited manner. I have seen him help clients lose weight, pack on muscle mass, and often do both. A majority of our trainers go to Nate as a resource for information on the best methods, the latest research and smartest methods for leading clients towards their goals. His thorough research and studies, as well as his own personal workouts and fitness accomplishments, have made him an experienced and intelligent teacher for all levels of students, from the beginner to the advanced athlete. Whether he is working in a one-on-one session or hosting a nutrition seminar for our staff and practitioners, Nate clearly presents information in an enjoyable format, so that it is easy to understand and fun to learn.” — Billy P., Owner, DIAKADI Body Personal Training and Wellness Center. |
 “I am a 15-year industry veteran and co-founder of Ethos Health Company, a practice dedicated to changing corporate wellness programming one company at a time. I unreservedly recommend Nate Miyaki’s work to anyone who is tired of fad diets and is ready to make life-changing habitual changes that work, are sustainable, and show results quickly yet continue to progress and never stagnate. Nate is that rare breed who employs a principled-philosophy to all of his work and his work reveals Nate’s passion for science and his penchant for practically-based philosophical approaches to nutrition and life, with a good serving of common sense. Nate never loses sight of his audience and is able guide you in ways other nutrition programs don’t; like much of his advice on how to eat, Nate packs a lot of digest-able and usable information into small morsels of rich thought that will help you make the changes necessary to change the way you eat and feel. It is for these reasons that EHC did not hesitate to book Nate to come in to our corporate clients to help them with their nutrition.” — Albert J., Founder & President Ethos Health Company |
MORE PEEPS SPEAK
 “As a physician who has undergone the rigors of medical training, I know what it means to endure and be consistent. But after years of trying various fitness programs, including professional training, I was not satisfied with the results. When I started training with Nate Miyaki, I realized that persistence is not enough. I needed the RIGHT kind of focus and nutritional knowledge to back up the training. Nate has shown me how to combine subtle variations in the workouts with a primary focus on nutritional modifications to get results. His understanding of human physiology – and its response to varying stimuli — flows from him intuitively. Now, 48-years old, I’m in the best shape of my life. My patients and their families keep telling me how healthy and youthful I look. Many have told me that I inspire them to take better care of themselves.” — Ilyas I. MD, Nephrology & Internal Medicine |
 “One thing that differentiates Nate from others is the fact that he really cares about his clients goals to attain fitness and good nutrition. He would have me email him the foods I ate for a week, and then tell me that good nutrition is the biggest part of getting fit. In my home gym, I do the routines that Nate has taught me over the years. Following his regimen of good diet, rest and exercise has made me from a size 12/14 to a size 4/6 even though I am no longer with him. Thanks Nate for all that you do–being firm and strict with your regimen of personal training.” — Marie M., Professor |
 “Nate Miyaki’s dieting style is the easiest diet I’ve ever done to get ready for a show. The first time I used his diet, I was able to get 2nd place at the OCB Charm City Classic Men’s Physique Division. The next time I used his diet, I qualified for NPC Nationals in the Men’s Physique Division. I had energy throughout the entire diet and my libido never dropped off a cliff. I also did not have “diet brain” until the last one or two weeks before my shows. I highly recommend Nate for anyone who wants to get sub 6% body fat and not deal with the typical side effects of most diets.” – Chris H., Men’s Physique Competitor |
 Nate, This is coming a bit late but I wanted to wait for official photos from Miss California USA this past January. I wanted to thank you and everyone at Diakadi from the bottom of my heart for supporting me on my journey to Miss California USA 2012. I placed in the Top 20 of 276 beautiful women. Nate, your nutritional advice gave me the energy and habits I needed to truly shine. — Lisa C., Miss California Competitor |
 “I was lucky enough to stumble across Nate’s content around October of 2011. At this time I was avidly doing research on performance nutrition in order to drop weight divisions for my sport, and to give better dietary advice to my clients and athletes. For years I had followed the typical guidelines (5-6 meals a day, no carbs at night, mostly whole grains during the day, etc.) but had little success. After reading Nate’s plans, I decided to give it a try, though I was skeptical at first. After three months I improved my body composition, improved my strength and endurance, and dropped weight classes to capture the GFC Amateur State Title! Not only did this nutrition plan help me improve as a fighter, but as a trainer as well. Many of my clients (doctors, lawyers, accountants, etc) and professional fighters have had great success following Nate’s nutritional guidelines. If you are serious about improving your health, body composition, and overall quality of life, then this book is a MUST!” — Ralph O., B.Ed., Kinesiology, trainer, GFC Amateur MMA Champion |
 “Nate Miyaki is a charismatic presenter. He received rave reviews from our attorneys and staff at Hanson Bridgett. Nate has been at our firm twice this year, and I know we will be back again due to popular demand. Nate is extremely knowledgeable about nutrition and fitness but his message is for real people, and he is skilled at breaking down complex information into simple easy messages. The best part is Nate is really fun, and you can tell he loves what he does and is passionate about helping everyone achieve their goals. I would highly recommend Nate Miyaki for any organization. You won’t be disappointed.” — Mary S., Human Resources Director |
 “Before I had three children I worked out an hour a day 5 days a week. I never ate great. I love, love, love junk food, but was blessed with a great metabolism so I didn’t sweat it. Sure I went up a size when I hit my 30’s but who doesn’t after 3 kids, right? OK, yeah I went up another size but hey, I hit 40, things change, no biggie. I wasn’t thrilled but I’m 6 feet tall so I wasn’t ‘big’. Then my clothes started getting tight. All those cute black dresses, no they didn’t fit anymore. Oh all my summer shorts, nope those didn’t fit either. Bummer. Even with all these signs I wasn’t willing to make a change. Then my fiancé and I decided to get married. Nothing will give you a little motivation like fitting into a wedding dress. Instead of trying to do it “all,” Nate suggested I make 1-2 changes as a starting point. The plan was simple and straightforward. I stuck with my plan and 3 months later I had lost 15 pounds, just from these small changes! My wedding dress looked great, I fit into my cute black dresses and it was awesome! I even had to buy new pants since my old pants were literally falling off. I plan on setting more of these smaller goals over the year, which will hopefully add up to big changes!” — Karen H., Advertising Operations Director |
 “When my friend and mentor Nate overhauled my diet, within the year I found myself competing on an international stage with some of the best natural bodybuilders in the world. I also scored several modeling jobs including Cliff Bar, Indie Custom Jeans, and The Perfect Pushup. Upon realizing the power of Nate’s simple, straight forward approach to nutrition, I began sharing my experience with all of my clients and helping them benefit from his combination of scientific knowledge and practical techniques. All of my busy clients took what I taught them and began to reap the benefits of what I had learned. No matter if the goal was weight loss or improved health, I had a solution to offer that fit into their busy lifestyles and helped them to succeed. The greatest thing I saw in my clients was their ability to take the program with them on the road. I felt a sense of empowerment as a teacher because for the first time in my 8-year career, I had a system to offer that produced real results.” — Shawn T., Natural Men’s Physique Champion, Professional Fitness Model |
 “After 3 months following one of Nate’s nutrition plans I have shed a significant amount of body fat. I have to say, I have never looked better, and more importantly, felt better and more alert and energetic in my life. The most important part is how easy the plan was to integrate into my hectic schedule — long hours, business travel, etc. Nate understands how athletes work and think, as well as the thought processes of the highly Type A professional. I cannot recommend Nate’s book enough. He is superb.” — Joan H., Lawyer, Managing Partner |
 “Nate has provided me with a strong, structure, and flexible program that has helped keep me on track to reach my goals. Nate makes sure I understand why we’re doing what we’re doing, and also makes sure the program we built is sustainable. This was critical for me, as I’ve got a demanding job that requires travel, so having a program I could make fit into my lifestyle was paramount. In six months, I’ve lost 20 lbs. of fat while putting on significant lean muscle. I feel stronger, have a higher level of energy, and can see and feel a difference on a daily basis. That has provided motivation to keep going in this direction and seek out additional knowledge and program modifications to achieve even more aggressive goals. Nate has also proven to be a great resource for a number of my friends and colleagues. I feel lucky to have Nate as my trainer and friend – he has helped demystify food and nutrition in very easy-to-understand ways, which ultimately allows me to think more and make better nutritional choices, regardless of where I am.” — Matt H., PR Executive |
 “Want some seriously researched fitness and nutrition advice? Follow one of my mentors/friends Nate Miyaki.” — Rachel M., Fitness Model, Physique Competitor, Founder of Cause Fitness |
 “Nate’s knowledge across fitness and nutrition science is staggering. He’s able to strip the science out of the dogmatic approaches in the diet world, discarding the marketing hype and mashing up the best of the best. After years of reading the low-carb and 6 meals-a-day stuff, Nate got me hooked on a few simple eating guidelines that have made managing my diet a cinch—3-4 meals a day, and I get a big dinner to look forward to every day. Very practical and psychologically satisfying for an 80-hour a week startup executive like myself. I measure results by my waistline, and there’s definitely less of it there.” — Nick G., Founder, GainFitness App |
 “As a busy physician and entrepreneur, my days start early and end late. Nate’s nutritional plan makes it easy to incorporate healthy eating into my chaotic schedule. He has also taught me how to properly manipulate calorie and macronutrient levels based on my various and ever-changing goals. His sensible plan grounded in science leaves me satisfied and delivers the results without gimmicks.” — Steve M., MD |
 “For many years I had borderline high blood pressure and high cholesterol. I did my best to control it by eating a low fat diet and exercising a couple times a week. I was relatively fit and thought I was eating healthy. In my late 30’s, I was placed on high blood pressure medication. And in my early 40’s, I started taking high cholesterol medicine. Shortly after starting the high cholesterol medication, I had a severe allergic reaction and had to stop taking all medications. Nate, my youngest brother, told me that he thought I could lower both my cholesterol and blood pressure if I followed his nutrition program. I didn’t believe him, but had nothing to lose, so I agreed to give it a try. By only changing what I ate I lost about 15 pounds, which was not a goal of mine but a pleasant result, especially given that much of the weight was in my waistline as I went down two sizes in my pants. During this time period I did not change the amount I exercised (as a busy professional it is difficult for me to increase the amount I exercise). Today, roughly six years later, I eat food mostly from the refrigerator, not the cabinets; I am not on high blood pressure or high cholesterol medicine, and I maintain the weight loss that resulted from my change in lifestyle. Nate’s program works, and I am so glad that I listened to my youngest brother.” — Patrick Miyaki, Lawyer, Managing Partner, and my big bro |
READER REVIEWS
“I love Nate Miyaki’s no-bullshit approach, and his straightforward style.You won’t find filler in this book – unlike most of the longwinded fluff you see on the self help shelves. What you’ll find is a good swift kick in the ass that will motivate you, give you strategies to turn your life around, and help you stay true to YOUR purpose, and to the life you truly want to live. If you’re stuck in a rut or suffering a setback – whether it’s a small one or the biggest that life throws your way – this book will help. The answers may not be the ones you want to hear. But they work. And as the author writes, yes, it really is that simple.” – Ryan M.
“I began my journey in the quest for optimal health about a year ago, when on a lark, I decided to ditch grains, processed foods, and sugar from my diet for 40 days. What happened was nothing short of miraculous. My results prompted me to begin reading everything I could get my hands on about nutrition, health and the human body, which included a lot of famous books like Grain Brain, Wheat Belly, Good Calories Bad Calories, Eat the yolks, Big Fat Surprise, and many others. 15 books total. I can say with certainty that the author of this book is VERY knowledgeable about the human body and the role macro-nutrients play in our overall health. I could have just read this one book and learned everything I needed to know in order to make the right food choices for my particular lifestyle and fitness goals. Nate presents an honest and no nonsense approach to eating and maintaining physical health.” – Silver F.
“Over the last couple of years, I have implemented a lot of Nate’s nutritional ideas into my daily life. His diet recommendations are always practical, sustainable, and without the pointless fluff and confusion of many of the popular fad diets. For all of that, one of my favorite aspects of Nate’s writing has been his fusion of philosophy with nutrition and fitness. Where else can you get Bruce Lee mixed with calculating macros? When I learned about Rise Above, I ordered it almost immediately and, just as I expected, more great stuff. No bull or overused self-help clichés, just practical and workable strategies. Best of all, is Nate’s lack of ego in his writing. Take what you is helpful, lose what’s not, and start fighting for a better life. Nate says it best himself, “Put your head down and do what you need to do to get better at whatever you are pursuing in life. The rest is just noise.” Awesome read. I cannot recommend it enough-thanks Nate!” – Dave M
“Very indebted to Nate Miyaki. With the help from his blog posts, videos, and books. I went from 325 lbs. down to 254 lbs. now I am hovering around the 200 lbs. mark 3 years later! Never felt better and looked better! What I enjoy most is his no-nonsense, lets cut the crap and get down to it attitude. He also uses humor to soften it up a bit. When doing my research on how to best lose weight, this really appealed to me. He tells you what to do as well as why you should be doing it. Pretty much what I wanted: Tell me what to do and how to, then let me get at it lol.” – BJ K.
“This book is amazing. Definitly one of the best of its kind. I like that is very precise, straight to the point, no chit-chatting around the subject like most books. The author took the essential stuff of every strategy and put them all together in this great book. A must read!” – Dragos
“No fluff here. Just the practical science of how to eat carbs to maximize your body composition.In this book, Nate takes a look at carbs through the lens of fat loss and fitness. He shows you the practical science of exactly how to find the appropriate carb intake that’s right for you, based on the 3 major factors that impact how many carbs you should be eating. Perhaps most importantly, Nate makes sure you keep the big picture (calories in, calories out) in mind and don’t start getting wrapped up in the nutrition pseudoscience around carbs that’s all too common in today’s day and age. All in all, a solid book packed with practical science-backed advice on how to look and feel awesome! Well done, Nate! And thank you for this great contribution to the field!” – Ari W.
“To say this book hit me at the the perfect time is an understatement. I felt lost, and it was just the wake up call that I needed. It helped me realize that a significant amount of my disappointment, frustration, and stress has come from trying to control things that I can’t, doing what I thought I was expected to do (instead of what I really want), focusing on the wrong things in life, and staying trapped just because it is comfortable. This book has motivated me to make some changes and take back control of my life. It’s a short and straightforward book that I read in one sitting. I recommend it to anyone going through personal or professional struggles.” – Jay
“A very straightforward read, this book cuts through the marketing fog when diets are concerned and concentrates on the basics.I’ve tried numerous diets so far, some with more and some with less success, but the more I experimented, the more this sane approach, described by Nate Miyaki, proved to be the right one.” – Davor T.