The Begin Within Health Show

Nate Sleger

Quit trying to fit into someone else's idea of health and fitness. Here we explore health and fitness with the experts so you can make fitness FIT YOU. Period. Our listeners are busy parents, grandparents, and professionals who want real results without the runaround (literally). Come here weekly to stay inspired and educated about what you can do today to become the healthiest version of you.

  1. FEB 5

    Foods That Help Menopause Symptoms: A Nutritionist's Guide to What Actually Works with Amanda Zagrodnik

    Ever wonder why the health strategies that used to work for you just… stopped working? In this episode, I sit down with holistic nutritionist Amanda Zagrodnik to talk about one of the most under-discussed health transitions affecting nearly half of every woman's life: menopause. If you or someone you love is dealing with unexplained weight gain, exhaustion, brain fog, or feeling dismissed by doctors who say "everything's normal," this conversation is for you. Amanda breaks down the real science behind why menopause symptoms happen and—more importantly—what you can actually do about it through nutrition and lifestyle changes. In this episode, you'll discover: What's really happening in your body when hormones shift (and why it's not just about willpower)?Which specific foods help menopause symptoms and support your changing hormone levels?How simple blood sugar strategies can make a massive difference in how you feel during this transition?Learn more about Amanda's Pause and the Power Women's Wellness Retreat (March 13-14, 2026, at Blue Harbor Resort in Sheboygan, WI) at: https://www.integrativewi.com/retreat/ 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/@nateslegerhttps://www.facebook.com/groups/beginwithinfithttps://www.youtube.com/@beginwithin3785

    25 min

  2. JAN 29

    You're Overcomplicating Exercise: How to Exercise with a Busy Schedule

    Most of us fall into one of two traps with exercise: we either overcomplicate it so much that we never start, or we go way overboard thinking more is always better—and then wonder why we feel terrible all the time. There's a sweet spot, and honestly, most people are nowhere near it. In this episode, I'm pulling together the most powerful insights from the past year's most popular exercise episodes to help you find that balance and stay active without restructuring your entire life around the gym. As you listen, you'll discover answers to: What's the real difference between pain and discomfort, and why does it matter for your long-term results?Why does the "more is better" mentality actually sabotage your progress and lead to burnout?How can you build a flexible fitness routine that adapts to your real life instead of forcing your life to adapt to a rigid plan?Want to work out at home without a gym membership and make fitness fit your lifestyle? Give me seven days for free (no credit card required) and let me show you how. Get started at https://www.beginwithin.fit/7day 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/@nateslegerhttps://www.facebook.com/groups/beginwithinfithttps://www.youtube.com/@beginwithin3785

    28 min

  3. JAN 22

    How to Stop Self-Sabotaging My Fitness Goals

    Ever wonder why you keep starting strong with your fitness goals, only to find yourself three weeks later wondering what happened? The biggest barrier isn't a lack of knowledge, time, or motivation—it's your relationship with yourself. The voice in your head might be calling you lazy, broken, or not enough. But here's the truth: self-sabotage isn't a character flaw. It's a predictable pattern that happens when you don't understand how your brain actually works. In this episode, I'm pulling together highlights from some of the most popular episodes of 2025, sharing insights on how to stop fighting yourself and start working with your brain to create sustainable change. In this episode, you'll discover: Why you're not lazy—your brain is just running old habit loops designed to conserve energy (and how to use this to your advantage)Why self-compassion beats self-criticism for lasting behavior change (and how hating yourself actually trains your brain to resist healthy habits)Why the comeback after a missed workout is more valuable than maintaining a perfect streak (and the one question that shifts you from self-sabotage to self-support)Ready to start your own transformation? Get my free 7-day trial at https://www.beginwithin.fit/sevenday 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/@nateslegerhttps://www.facebook.com/groups/beginwithinfithttps://www.youtube.com/@beginwithin3785

    34 min

  4. JAN 15

    Why Your Relationships Matter More Than Your Diet

    Ever feel like you're doing everything right for your health—eating well, working out, getting enough sleep—but something still feels off? In this episode, I'm pulling together insights from past conversations and research on the most overlooked pillar of health: social connection. The U.S. Surgeon General called loneliness a public health epidemic in 2023, comparing its health risks to smoking. Research on centenarians shows that strong relationships might be just as important as nutrition for living a long, healthy life. This is for anyone who knows relationships matter but keeps putting them last on the priority list. In this episode, you'll discover: Why the U.S. Surgeon General declared loneliness a health epidemic and how it compares to smokingWhat research on people who live past 100 reveals about the importance of social connectionHow to break the cycle of busyness and actually prioritize meaningful relationshipsGuest mentioned in this episode:Dr. Joseph Antoun (Episode 248) - CEO of L-Nutra Health, longevity expertMichelle Niemeyer (Episode 283) - Time management and burnout expert 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/@nateslegerhttps://www.facebook.com/groups/beginwithinfithttps://www.youtube.com/@beginwithin3785

    28 min

  5. JAN 8

    Why You Can't Improve Focus and Energy

    Ever wonder why some days your brain feels sharp and other days it feels like you're thinking through fog? The answer might be stupidly simple—and it's probably sitting on your kitchen counter right now. In this episode, I'm diving into the most overlooked factor that destroys your ability to improve focus, drains your energy, and creates a cascade of health problems you've been blaming on everything else. Listen to find answers to: Why does mild dehydration kill my attention and increase mistakes (even when I don't feel thirsty)?How can drinking water prevent common health problems like headaches, constipation, and even high blood pressure?What's the one morning hydration habit that creates better energy and mental clarity than coffee alone?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/@nateslegerhttps://www.facebook.com/groups/beginwithinfithttps://www.youtube.com/@beginwithin3785

    20 min

  6. JAN 2

    Why Your New Year Health Goals Always Fail

    Every January, we rush into new year health goals without asking the most important question: what actually worked last year? Not what felt exciting for three weeks. Not what looked good on Instagram. What survived the chaos when motivation disappeared? In this episode, I'm breaking down why most health goals fail (spoiler: it's not your discipline), what happens when we ignore the fact that we're getting older, and the reflection process that will make 2026 completely different. As you listen, you'll discover: Why returning to plans that "worked before" is keeping you stuck in the same cycle?Which of the six core health areas you should focus on this year (and how to choose)?What micro habit you can start tomorrow that will shift your identity as a healthy person?Want support with your new year health goals?Start a free 7-day trial at beginwithin.fit/7day Link to the goodies I mentioned: https://www.beginwithin.fit/toolkitConnect 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

    33 min

  7. 12/18/2025

    Eating for Health Shouldn't Be This Hard (Here's Why It Is)

    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 nowWhat'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 effectsLink 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

    35 min

  8. 12/11/2025

    Reduce Stress and Get Healthy While You Sleep

    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/⁠ ⁠https://www.tiktok.com/@natesleger⁠ ⁠https://www.facebook.com/groups/beginwithinfit⁠ ⁠https://www.youtube.com/@beginwithin3785⁠

    36 min
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5
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31 Ratings

About

Quit trying to fit into someone else's idea of health and fitness. Here we explore health and fitness with the experts so you can make fitness FIT YOU. Period. Our listeners are busy parents, grandparents, and professionals who want real results without the runaround (literally). Come here weekly to stay inspired and educated about what you can do today to become the healthiest version of you.

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