How to Diet Without Killing Yourself: An Interview With Nate Miyaki

Diet and nutrition are war zone topics in the health and fitness world.

A simple question like “What’s the best way to drop some fat off my body?” will make a person feel like they stumbled into enemy fire.


Nate Miyaki


We’ve written a bit about what we feel is a sensible way to approach a long term view of eating. We hope you all know that GMB’s approach to fitness focuses on sustainable, realistic, and non-punishment oriented ways of exercising and nutrition.

Of course, we’re not the only ones with this kind of attitude towards fitness and health, and our colleague Nate Miyaki has a similar approach. We’ve been fans of Nate for a while now, and I’ve personally seen some great benefits from utilizing Nate’s advice about meal content and planning to support his training.

In this interview, Nate and I discuss the basics of his nutrition guidance plan.

Check it out below, and learn how the Feast Your Fat Away approach can improve your training and health.


Who is this Nate guy anyway?


Obviously, Nate has superior genetics...

Obviously, Nate has superior genetics…

Early in his career as a trainer and coach, Nate relates how he was able to design great training programs for his clients, but they were getting less than great body composition results.

And even though he knew that diet and nutrition were a key factor in  getting lean (he was a former competitive natural bodybuilder), he initially failed to connect that to training other people.

He then went back to the drawing board to learn the best ways to apply dietary changes for solid results.

Nate found that the extreme diets were not as effective as a sustainable diet plan in maintaining condition year round.


Finally, a diet you can stick with!


In this interesting interview, he outlines the fundamentals of his Feast Your Fat Away plan, which focuses on a practical structure which fits us instinctually and socially, and with the detailed adjustment for our own individual activity levels.



Feast Your Fat Away Fundamentals

  • Structure
  • Eat less during the day and have the biggest meal at night
  • Sports Nutrition
  • Carbohydrate intake and timing based on activity levels


Diet and nutrition planning and application can be so frustrating, especially with all of the conflicting information and newest fads promoted by celebrities, trainers, and lately anyone with an M.D. after their name. Who are you to believe?

Maybe no one.

But perhaps some common sense can help steer us in the right direction. You know that you’ll do best on an eating plan that you’re likely to follow for more than just a couple of weeks.

You shouldn’t be so deprived that you’re daydreaming of food while eating your dinner of rice cakes and celery.

In addition, every diet needs to be tailored to your personal situation. Someone who’s at a desk 9 hours a day and whose only exercise is walking to the car needs a different food plan than the person training several days a week.

Finally, a diet that sounds too good to be true likely is. “I can eat three pounds of bacon as long as I don’t have that biscuit with it? Sign me up!”

Yeah, good luck with that.


Unfortunately, there are no magic bullets


Fitness is a big part of Nate's life, and it shows.

Fitness is a big part of Nate’s life, and it shows.

No, you don’t have to weigh every piece of food that you eat and only eat “clean”, but you should be aware of the need to make consistent good choices.

Nate mentions that the reason he looks the way he does, and can be in that great condition, is because exercise and nutrition is simply a part of his identity. He makes those good choices just as a part of who he is.

This is what impresses us with Nate’s dietary templates.

He offers sound advice that not only works (because almost any plan can work) but that is also manageable within a normal and non-obsessive lifestyle.

You do have plan on making consistent changes in your diet if you want to change your body, but you don’t have to be thinking about it every hour of the day.


A No B.S. Approach

Feast Your Fat AwayAt GMB we’re very careful in recommending other resources, not because we feel we know it all, but we want to make sure our recommendations are in line with our philosophy of realistic and long term fitness.

Having tried out Nate Miyaki’s Feast Your Fat Away nutritional plan with great results, I fully recommend this approach for changing your body in a healthy and positive way


If you do buy Feast Your Fat Away after clicking the links above, we get a referral commission, which goes directly to putting gas in our private jets. We’d recommend Nate regardless, because he knows what he’s talking about, we use his approach ourselves, and he’s a genuine friend to GMB. We stand behind Feast Your Fat Away as a solid nutrition plan for anyone training with GMB programs.   


Ryan Hurst

GMB Program Director - Ryan has a passion for movement, playing with his kids and being outdoors. That's why you're more likely to find him running, lifting, jumping, balancing, and climbing than anywhere online.

Team Bio | Facebook | Twitter | | See the complete site archives...


How to Diet Without Killing Yourself: An Interview With Nate Miyaki by
  • Mike Papadakis

    I like this a lot. I have been following a similar diet plan for several months and I think it is a great way to eat. I am also a morning exerciser, and I have been following my workout with a whey protein and glucose shake before going back to fasting or light eating. It sounds like Nate doesn’t really think this shake is necessary. I have seen studies (but I have not closely examined them – I know some of these studies are sponsored by supplement companies and/or don’t really have a solid scientific design, so they could definitely be disputed) suggesting that a fast-digesting post-workout shake leads to more muscle/strength gains etc than simply eating enough protein/carbs overall. This seems to be a separate issue from the glycogen store replenishment Nate talks about. However, I am not training like the people in the studies or following a similar diet, so their protocol doesn’t necessarily translate. Does anyone have a reason why it would be better NOT to have a post-workout shake?

    • Nate Miyaki

      Yeah, I don’t think a shake is harmful or counterproductive, I just don’t believe it is as necessary as we are made to believe in the industry. Anabolic activity takes time following a workout (protein synthesis elevated 36h or more post-workout), so this idea that you need fast protein post-workout is kind of misleading. What you need is some fast carbs to prevent catabolic activity. With depleted liver glycogen from training, your body will find alternative means to regulate normal blood sugar and brain function, and one of those means is to break down aminos and convert them to glucose. If you provide your body with some quick carbs (fruit is fast acting without da rebound hypoglycemia), there is no need to break down aminos.

      Clinical statistical significance in a lab or ad is different than real world visual difference in da gym. At the end of the day, if you ate optimum protein levels to support muscle growth from animal sources, I doubt shakes are going to make a real-world difference. But who knows, I could be wrong. The only way to find out for sure, for you, is to try it both ways.

  • Craig Jones

    Yeah I remember Nate off a pod cast with John kiefer, author of carb backloading and carbnite solution. They really did agree on a lot of things, kiefer just edging it being a physicist an all. Check it out, really good informative pod cast.

    • Andy Fossett

      I like Keifer’s site and podcast a lot too Craig. CBL actually meshes very well with I-Feast, as you say. Thanks for sharing that.

  • adamreid

    Yea, Kiefer and Nate agree on a lot. I tend to go with Carb-Backloading because I prefer cherry turnovers over white rice. It’s all preference. It just goes to show you that the great minds in the industry are coming to very similar conclusions regarding meal frequency and macro timing.

    • Nate Miyaki

      Yeah, we agree on the majority of it, especially in regards to meal frequency and food distribution. Kiefer is a smart dude. I do think food choices matter, however, and am not a fan of the sh*tloading in terms of long-term health impacts.

  • Maurice

    Not taking anything away from Nate but how is this different from the Ori Hofmekler’s Warrior Diet?

    • Nate Miyaki

      Yeah, there are some similar components and I list Hofmekler as a major influence in my reference section. Biggest similarity is main meal at night. Differences? Well, I believe I integrate a lot more Exercise Physiology and Sports Nutrition research and principles. So we get in there and adjust the diet details and numbers for athletes with higher level performance and physique goals. Other major difference? And I hope this is not taken the wrong way because I highly respect most of his work, but I’m not pumping a bunch of detox and protein supplements.

      • Andy Fossett

        Yeah, I read Warrior Diet years ago, and parts of it made a lot of sense, until he started talking about how important it was to take his supplements.

  • Vlad

    Great stuff! I got Nate’s original book and copy of The Renegade Diet. Instinctively i always knew that skipping breakfast and fasting till lunchtime was the way to go. One thing i have noticed is that if i allow myself too much carbs (sweets) or alcohol at night, i have huge hunger mid morning the next day and really struggle to continue with the fasting period.

    • Andy Fossett

      I notice the same thing, Vlad. A couple of cups of coffee, maybe with a bit of heavy cream, usually hold me over, but sometimes I just have to break some eggs and get more protein in earlier than usual.

  • Andy Fossett

    Hmm, without knowing where these people are getting their info, I’d have to agree with what Nate’s saying here. I’ve never heard that the body can’t use carbs after exercise. In fact, most research I’m aware of points to increased utilization after exercise, but I’m not nearly as deep into this as Nate is.

    But there’s no need to rush it in any case. A solid meal within an hour or so of training is probably better for most people than some weird “shake” full of artificial sweeteners and other crap.

  • Andy Fossett

    Exercise stimulates muscle growth, but you need the raw materials and fuel from food as well.

    Anyone saying that diet -or- exercise is doing all the work is misguided. It’s always a combination of nutrition, exercise, and recovery (that last one almost always gets left out of the equation).

  • Julia

    buying it