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.
Key Takeaways:
- 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
Learn More about Four Sixes Ranch:
Website: https://www.6666ranch.com/
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
BEAM Minerals and Your Health
You can learn more at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order.
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Website: https://justthrivehealth.com/
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This August: A Life-Changing Weekend Awaits in Phoenix
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
Want To Change Your Life? Check Out Foundations!
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 accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.
Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.
*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on the benefits of changing your life through diet, fitness, and action.
