Easy Meals That Transform Lives From Stars to You

Quick & Healthy: Add Two 5-Minute Meals to Your Day for Health and Weight Loss

If you are new, start with the first part of this series here: The Unseen Cycle of Weight Loss

Q: When one of my subscribers asked me how confident I am with my BeGreatWithNate approach to improving gut health, boosting energy, and reducing hunger for weight loss, my answer was straightforward: "So confident. I literally almost lost my biggest client after losing everything. I had one shot, and I decided to stick with my gut!"

Back in 2020, I lost my gym in New York, where I helped hundreds of clients (before having a social media presence). I moved to LA to start all over. After months of not knowing how I would make a living, Grammy-nominated, and Emmy winner Cordae’s manager, Ace, reached out to me to help Cordae lose weight for his GQ magazine cover photoshoot with Naomi Osaka.

Nate Ortiz: Empowering Cordae's Journey to Transformation - From GQ Goals to Fitness Success!

I drove to Calabasas to a gate where, you know, there’s like a guy there to check your ID, calls the owner of the house (which was Cordae) to confirm if he can allow me in these big gates with huge houses behind it.

He pushed a big red button, and I drove my 2018 Honda Accord through. As I was approaching his door to knock, my heart started to pound. I had thoughts like,

“Should I give him the same weight loss blueprint I give all of my clients, or should I play it safe and allow him to tell me what he wants to do?”

As soon as I knocked on the door, Cordae opened it. I introduced myself, looked over his shoulders, and saw a few other known artists in the house.

“Jesus, I have to play it cool and see what diet and training approach he wants to do first.”

We sat down; I opened my journal with a few pens and said, "OK, look, here’s the plan." As I began to speak, I started to choke up. It wasn’t due to me being nervous (even though I was). It was because I was about to fake it, not speaking my truth.

Then I thought, “You know what, I’m going to tell him my approach to losing weight. If he doesn’t want to hire me after this—so what? I know this works.” Oh, by the way, as I was mulling this over in my mind, I actually froze, staring at the piece of paper in my journal. When I realized this, Cordae’s eyebrows scrunched together, his head tilted, and he looked at me as if I was out of my mind.

I then said, “Alright, here’s the plan…” After I explained the plan, he seemed a bit confused, much like some of you might have been after reading the first newsletter. Then, the room fell silent; it felt as if everyone had heard what I said. As I slowly looked up, indeed, they had. My heart started to race, I began to sweat, and my breathing became rapid.

“Nate man, this is it, this is your only shot.” At that moment, I was panicking. This opportunity was huge for me. After losing everything in 2020, I knew that if I could make this transformation happen, it would shock the world and earn me a celebrity testimonial.

With this in mind, and after a moment of silence, I said, “Look, if you follow everything I teach you, and you don’t get results, I’ll pay you, instead of you paying me.”

He was shocked and said, “What bro?” I replied, “Yeah, you heard me. This is how confident I am.” Cordae looked at the other artists there, looked back at me, and said, “Bet,” which means it’s a deal, for those who don’t know.

For the next two weeks, I accompanied Cordae to Whole Foods for grocery shopping, returned to his house to help him cook and prepare his meals, and we trained together.

By the day of his photoshoot, he had lost seven pounds. More importantly, his mind was clearer, and his skin had improved. I was thrilled, not just because of the results, but because I knew there had been doubts about me from some people on his team. Despite it being a short stint, it confirmed that I truly had a chance to start over in LA.

Cordae talks on a top hip-hop podcast about how Nate changed his eating habits and helped him get into great shape.

Then, I received a phone call from Cordae, who told me he was downstairs at my apartment in Studio City, Los Angeles, and asked me to come down. As I opened the door, there he was with Ace, both of them smiling.

“Yo Nate, congrats bro,” Cordae greeted. Confused, I replied, “Huh, congrats on what?” “We want you to be Cordae’s coach full-time,” Ace responded. “Yeah, bro, I have an album coming out next year, then a tour. I want to get in better shape and keep my mindset sharp,” Cordae added.

At that moment, I won’t lie; I felt like crying. Little did they know, I had been struggling with mental health issues for the months leading up to their contact. For the first time since I was a child, I couldn’t control my negative thoughts.

Losing my gym and community during the pandemic, and moving across the country, had triggered sensations, feelings, and thoughts reminiscent of the younger Nate’s trauma. Being without a job, community, and friends in LA made me feel like I was reverting to my old self.

I am happy to share that after working with Cordae for a year, he lost 35 pounds, became stronger in the gym, and was in the best shape of his life during his tour.

I also had the chance to coach tennis star Naomi Osaka, as well, though I chose not to publicize my involvement.

Cordae's Before and After - 35lbs Down with Nate's Weight Loss & Training Program!

Back in 2021, Naomi was facing some challenging times, and it was important to me that she never felt as if my coaching was aimed at gaining fame. Her mental health was my priority.

To be clear, I wasn’t her primary coach; she had a complete team for that. I only stepped in to coach her during the times she joined Cordae's sessions.

If you've been hesitant about my approach so far, I hope this little story motivates you to get on board :)

Now, let's dive into some simple meals you can incorporate into your daily routine to help you reach your health and weight loss goals!

Simple Meals For A Sensitive Nervous System

In our latest newsletter, I emphasized the need for simplicity in our approach to nutrition. The goal is to view nutrition not as an extra task but as the key to more energy. It also leads to less stress and greater health consistency.

I'm sharing two quick meal ideas. They're easy and effective. They're tailored for those with busy lives. Plus, you don't need to stress about finding specific items. I've included a link for all the protein powders, granola, and special sauces you need at the end of the recipe list.

The High Vibe Protein Shake

This protein shake caters to everyone, whether you consume meat or not. Here’s what you need:

• Two scoops of your preferred protein powder (I recommend Collagen or Vega)

• A cup of frozen berries (I opt for a strawberries and blueberries mix from Whole Foods)

• A cup of organic almond milk without preservatives (also available at Whole Foods)

• One serving of Paleonola – Grain Free Granola as a topping

You will hit your protein needs with this shake. The paleonola crunch gives healthy fats. The berries are low-glycemic carbohydrates. They offer soluble fiber, which keeps you full and nourishes your gut bacteria. This shake gives you everything you need for your Sensitive Nervous System!

The Grab and Go Salad

For those days when cooking feels like too much, this salad is your go-to solution. Pick up the following from Whole Foods:

• An organic rotisserie chicken

• Organic spring mix

• Organic guacamole

• Primal Kitchen sauce

• Berries or a green apple

At home, put two handfuls of spring mix in a bowl. Add 1-2 tablespoons of guacamole and some torn chicken. Then, drizzle with Primal Kitchen sauce. Enjoy this with your choice of berries or an apple on the side.

This salad provides your protein needs with chicken. It also has healthy fats from the guacamole and primal kitchen sauce and fiber from the spring mix and fruit. It’s simplicity at its best.

I have many more quick meal ideas. But, these two are the simplest and most effective to start with. Here’s the link for the protein powders, granola, and primal kitchen sauce.

Add these meals to your daily routine to boost your energy as you work towards being great!

BeGreatWithNate