In this powerful episode of the Fit Father Podcast, we sit down with veterinarian and ranch manager Nathan Canaday, a husband, father of three, and real-deal cowboy from the iconic Four Sixes Ranch in Texas. At age 40, facing severe headaches, rising blood pressure, and creeping weight gain after transitioning to a sedentary role, Nathan hit a breaking point. What followed was a radical commitment to transformation—shedding over 30 pounds, resolving joint pain, and completely re-engineering his daily habits.

Nathan shares how the Fit Father Foundations Program became a catalyst not only for his personal change but a ripple effect through his family, his workplace, and even across borders. From 4:30 AM workouts to family sauna nights and cold plunges, he offers a raw, relatable look into building a sustainable life of health, strength, and service.

• 30+ pounds lost in 5 months
• Blood pressure normalized
• No more chronic headaches or joint pain
• Swapped 8 cups of coffee/day for hydration habits
• 4:30 AM workout routine for consistency
• Built daily rituals: morning lemon-salt water, portion control, smart snacking
• Fit Father protein, collagen, and creatine supplementation
• Meal planning within communal ranch cookhouse
• Sauna + cold plunge routine with his wife
• Inspired wife, in-laws, and coworkers to join in health journey
• Family culture shift: kids working out, eating better, using cleaner products
• Key struggle: balancing sleep and stress while staying disciplined
• Favorite aspect: flexibility of workouts + community support
• Set boundaries for snacks (timing, portions, food quality)
• Deep commitment to making this “a way of life,” not a season
• Fitness is a catalyst to being a better dad, husband, and leader

Website: https://www.6666ranch.com/

X: https://x.com/6666ranch

Facebook: https://www.facebook.com/foursixesranch/

LinkedIn: https://www.linkedin.com/company/91094420

YouTube: https://www.youtube.com/channel/UCwzKwlW28lYx7JIrI4vXQK

Instagram: https://www.instagram.com/6666ranch/

TikTok: https://www.tiktok.com/@6666ranch

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Website: https://justthrivehealth.com/

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Discover everything about our first-ever Fit Father / Fit Mother LIVE event—and why you can’t afford to miss it. https://www.fitfatherproject.com/2025

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an...