As we speak, I’ve a distinct form of success story for you.

It’s perhaps the perfect instance I’ve ever seen for “simply realizing what to do” isn’t sufficient in the case of getting wholesome!

Meet Jeff (hey, that’s me subsequent to him!):

We met a couple of years again at Camp NF, certainly one of our in-person occasions again in 2016 – he’s probably the most completed folks I do know (he began MED SCHOOL at age 16). Nonetheless, even for a man as good as he’s, he struggled with truly getting constant wholesome outcomes and getting out of his personal method for years.

Over the previous few years, as Jeff’s startup life received busier, his well being took increasingly of a backseat:

  • Jeff has based a number of start-ups and is presently operating one.
  • His schedule, each for journey and consuming, is totally erratic.
  • He spent most weekends of 2018 on airplanes, flying red-eye flights.
  • He stored chasing the subsequent fad, altering his thoughts each different day.

And his mind wouldn’t decelerate! Jeff actually struggled with “evaluation by paralysis,” serious about figuring out far more than he truly labored out.

If this sounds such as you and your mind, perhaps you may relate?

It took Jeff partnering with Jim, our lead coach within the NF Teaching Program, for the previous yr to decelerate lengthy sufficient to begin to see outcomes that may stick.

And slowing down isn’t straightforward for this man.

Jeff’s mind is at all times going 1,000,000 miles an hour, he virtually lives on airplanes and red-eye flights, has a brilliant assorted consuming and exercise schedule, and no day is similar for him due to his entrepreneurial profession!

I’m actually proud that Jeff is certainly one of our 1-on-1 teaching purchasers, and that we had been capable of get him the outcomes that had eluded him for almost all of his life as much as that time.

I like that at the same time as a busy entrepreneur, he’s seeing the “return on funding” of investing in himself with teaching and taking good care of his personal well being! If this sounds such as you, we’d love to listen to how we might doubtlessly enable you to at Nerd Health Teaching – merely click on the button under to be taught extra!

I’ve chopped this interview into a number of sections, so be at liberty to choose the sections that you just’re most serious about!

How Jeff managed to get his personal mind out of the best way…

Readers of Nerd Health are usually on the smarter aspect of common.

Such as you. You good particular person you.

Jeff is on a distinct degree:

  • He skipped highschool and began school at 13.
  • He started med faculty at 16.
  • He turned the second youngest US physician on document at age 20.
  • After his fellowship, he received an MBA from UCLA.
  • He studied machine studying in Scotland.
  • He’s now operating a startup in Berkeley, CA.

Now, I don’t share all of the above to brag about Jeff (and he wouldn’t both!). I’m sharing it as a result of I need to paint the image that this a really shiny, pushed, hardworking dude.

Okay, he additionally places the NERD in Nerd Health.

In my emails backwards and forwards with Jeff to share this story with you right this moment, I stored pondering two issues:

  • This man is gonna take over the planet sooner or later, so I’m glad he likes Staff Nerd Health!
  • I can completely see why he struggled with getting in form up to now!

So that is what I needed to ask him about.

STEVE: You could have tried and accomplished many alternative train routines, eating regimen methods, and all the things in between. What has your life been like in that point?

JEFF: In 2014 and 2015, I joined an beginner gymnastics membership and actually loved the expertise.

Sadly, once I doubled the variety of in a single day shifts labored to 200+ nights a yr, I developed recurrent higher again/shoulder points (an excessive amount of radiology work + muscle hypertrophy from gymnastics) I finished going to gymnastics altogether, and issues deteriorated rapidly.

Left to my very own units in 2016 and 2017, I barely labored out in any respect, and barely caught to any eating regimen. That is how I gained 20-odd kilos throughout these years.

STEVE: You’re a health care provider and engineer, you’ve gotten an MBA, and have began a number of startups. You get bloodwork accomplished often, and you recognize your well being and health info inside and outside.

Why do you suppose you weren’t capable of crack the code earlier in the case of your well being and health? You had all the knowledge and instruments you wanted proper?

JEFF: I don’t suppose doctoring, tech, or smarts essentially assist in the pursuit of well being. On a aspect notice, there are many completely different sorts of smarts, and the sort I’ve is certainly restricted to very particular purposes

Really, every of those in all probability works in opposition to you, all issues thought of. It’s kinda like after we say, “Medical doctors make the worst sufferers.”

To get (and keep) in form, I believe it comes all the way down to:

  • Consistency, day in and day trip.
  • Having fun with one thing about figuring out.
  • Constructing a set of habits that you just return to instinctively when life will get busy.
  • Being surrounded by a assist community of individuals and environments that enable you to get and keep in form.
  • Ample sleep, and the apply of de-stressing not directly.

Sadly, these are the 5 issues I really feel like I’ve to battle every day:

  1. Considering an excessive amount of as a substitute of performing.
  2. Not truly having fun with figuring out. I don’t get the endorphin rush in any respect. Making an attempt completely different sports activities and group actions helps, however even getting again to a sport I like like gymnastics has been remarkably troublesome mentally. I’ve additionally discovered the extra I purpose to do HIIT, the extra I subconsciously keep away from cardio altogether.
  3. Not often sticking with one thing lengthy sufficient to construct a set of habits.
  4. Spending nearly each weekend within the airport & on red-eye flights, flipping between evening and day shifts each different week, having fully variable meal & exercise schedules, and plenty & numerous conferences.
  5. Normally not getting sufficient sleep, and never making the time to meditate or de-stress a lot both.

Thankfully, I’ve managed to have some success preserving the demons at bay in 2018 – as you noticed within the pictures above, and it’s how I ended up the place I’m right this moment.

How Jeff Misplaced 30 Kilos By Specializing in his Eating regimen

With Jeff’s mind being extremely analytical you may wager he was loopy detailed together with his monitoring, his meals, and his metrics. You’ll see a few of these specifics under,

(Observe: in case you’re someone with 50-100+ kilos to lose, don’t get misplaced within the specifics under! Take a look at a narrative like Leslie (100+ kilos misplaced) or Anthony (200 kilos misplaced)!)

STEVE: You began working with Jim from NF Teaching again in January – And since then you definately’ve reworked fairly dramatically, shedding 30+ kilos even whereas working and touring like loopy.

Are you able to get into the small print? What methods labored for you?

JEFF: I began the yr on a low-fat paleo-ish eating regimen for the primary six months (numerous floor meat, sauteed kale, and infrequently some oatmeal within the morning).

As a result of I journey so much, and flip days and nights working, my eating regimen assorted fairly dramatically.

That received me from simply over 195 lbs (“earlier than”) all the way down to about 170-175 lbs.

I hovered there for months and months.

In June, the burden had been hovering for a couple of month, and I made a decision to attempt to full-blown Keto.

I measured each meal to 25g of fats, 21g of protein, and almost 0 carbs. I stayed within the 5 – 15g / day carb vary, and entered ketosis instantly.

Keto didn’t actually work for me physiologically.

My weight was remarkably steady each day whereas on Keto, proper across the 168 – 170 vary over 2 months.

On the finish of August, I received a follow-up ldl cholesterol/lipid panel simply to verify the place issues had been at — and it seems I’m within the small subset of individuals whose ldl cholesterol spikes to ridiculous ranges on Keto [studies have shown there’s a subset of people with cholesterol levels very sensitive to diet].

I finished Keto instantly and went again on low-fat Paleo, which received me again to the burden hovering round 170.

I went on a trip to Greece for the primary time in September, the place I gained 5 kilos (from consuming much more than I ought to).

STEVE: I hear ya man. Keto doesn’t agree with me both, however I do know it really works for some! So inform me what occurred particularly. So I’m glad you discovered low-fat Paleo-ish to give you the results you want. That’s what I’m doing too.

So what received you over that last 10-pound hurdle?

JEFF: I hoped to have the ability to do a photoshoot (an enormous purpose I had set originally of the yr) in November, however the scale wasn’t budging in October and I used to be out of time!

I had a colleague who actually prompt I take a look at intermittent fasting. I’d by no means thought of it significantly earlier than. The considered not consuming for these lengthy intervals, after being so used to consuming each 2 1/2 – 3 hours each single day, wasn’t interesting.

I remembered that you just’d written a publish on IF, so went again and skim it via, and determined to present it a shot:

  • Began a 16/8 quick/feast protocol (1700 energy a day, fastidiously measured).
  • Moved to 18/6 the subsequent day.
  • Transfer to 19/5.
  • Finally did 20/4 for a couple of days
  • Went again to 18/6.

It labored wonders — my weight began taking place once more.

I’m truly unsure whether or not I like IF but – nevertheless it works awesomely for me – there’s a disconnect between how effectively one thing works vs. whether or not I truly take pleasure in it! Haha.

Right here’s why I prefer it: I’m extra productive when not consuming, present up on time to exercises, and save time by not prepping and consuming six meals a day.

However we’ll see. Proper now it’s working for me. And it allowed me to hit my purpose on time!


STEVE: As a loopy however lazy fan of intermittent fasting, I hear ya man – it helps me make fewer choices every day, much less clean-up, much less work!

Clearly, you set an enormous emphasis in your vitamin, however what about your exercises?

JEFF: Exercise-wise, issues have assorted so much.

I nonetheless haven’t been again to gymnastics this yr, however have been via all kinds of train routines.

To call a couple of:

  • Scheduled exercises
  • Unscheduled exercises
  • Mini-workouts at residence
  • Assault bike sprints
  • Rings & small rope climb at residence
  • Just a few BJJ and Aikido lessons

I don’t know the best way to do issues half-assed, so I even kicked off New 12 months’s final yr (previous to working with Jim) in Thailand for six days at a weight reduction/health & Muay Thai bootcamp [Gym Bangarang] in Chiang Mai.

As a result of my loopy journey schedule, my exercise schedule has been hit or miss. That’s okay although.

So I attempted all of that, however there’s been one fixed over the previous twelve months…

Jeff’s Expertise with Trainers and NF Teaching

STEVE: Over the previous few years, you’ve skilled with a dozen trainers, lots of them IN particular person. I’m curious: what was it in regards to the NF On-line Teaching program specifically that appealed to you?

JEFF: The most important factor in regards to the NF Teaching program is its persistent international accountability.

So long as you retain your coach up to date, he/she sees your entire sweep of your vitamin & fitness-related life (in addition to most all the things else that’s happening in your life), and so they’re by far the best-equipped particular person to get you off your ass and consuming proper / figuring out.

Working with another trainers in years previous, the coaching and accountability often ended as quickly because the one-hour coaching session was over.

Sometimes somebody would possibly assist put collectively a meals plan, however most in-person trainers are far too busy to maintain monitor of all their purchasers over the course of the week, the month, and the yr to assist them maintain themselves accountable.

STEVE: What else do you get out of NF teaching and dealing with a coach like Jim?

JEFF: I began working with Jim in early 2018, and right here’s what I take pleasure in probably the most:

Jim offers accountability, will get me to trace my progress, and a constant reminder that I should be doing one thing:

  • Watching and monitoring every factor I eat.
  • Getting a exercise in at any time when potential.
  • Replying to messages within the app.
  • Importing meals pictures.

I do my finest to trace weights, reps, and units on exercises, I generally dump weeks of my meal pictures into the NF teaching app (I common a couple of 2/3 success price on taking meals pictures), and I’ve been fairly slack about taking interval follow-up pictures and measurements these days.

Jim at all times adjusts accordingly.

He’s nice at offering a bit of additional slack, particularly throughout robust weeks, and never being too crucial – besides when he thinks I would like a push – and he’s often proper!

Right here’s the opposite factor I like:

The possibility to share the ups and downs, to have fun the triumphs and assist me make it over the hurdles, a relentless social bond within the midst of unending work and an ever-shifting schedule.

At Camp, I actually appreciated that Nerd Health was working exhausting to vary folks’s lives.

So regardless of the place NF went – whether or not you ever determined to do one other Camp, or launch a 1:1 teaching program, or construct up NF Academy – I dedicated to staying concerned: to assist out folks within the NF group the place potential, be a part of the NF Academy and Teaching program and share NF with acquaintances and associates.

STEVE: What would you say to someone contemplating NF Teaching?

JEFF: It really works the place all the opposite trainers and health applications fail. The NF Teaching program meets you proper the place you’re at, preserving you accountable, offering tons of encouragement, and customizing your meals and exercise plans particularly to you.

It’s modified my life, and it might change yours too.



Every single day, we’re confronted with a problem:

  • The best way we WANT issues to be, in an ideal world.
  • The best way issues truly are.

The issue arises when folks optimize their lives and assume that they will have issues how they need:

  • In fact I’ll have time to prepare dinner an incredible meal every day.
  • In fact I”ll have 90 minutes to work out.
  • In fact I’ll begin batch cooking and take up Yoga.

Actuality paints a really completely different image, and THAT’S what it’s worthwhile to plan for!

Jeff had well being and health targets, and likewise a loopy hectic way of life with ungodly quantities of journey. Somewhat than beating himself up for this, he accepts that is his present actuality and asks “Okay, how can I do the perfect I can below these circumstances?”

By accepting that issues can be loopy, it allowed him to have GOOD success, however not fully take over his life (the startup has already accomplished that!).

As a result of Jeff knew his exercise schedule and entry to a gymnasium can be restricted, he took the subsequent massive step:


Over the previous yr, Jeff has dropped vital physique fats even with inconsistent or nonexistent train. How does that work?

Easy: vitamin is 90% of the burden loss equation.

And for Jeff, to get all the way down to “I need to see my abs” ranges of physique fats, vitamin turns into 95% of the battle.

Certain, making small adjustments like “specializing in actual meals” and “consuming extra greens” can actually assist an chubby particular person drop a few pounds sustainably at first, however the nearer you get to 10% physique fats, the extra strict and disciplined it’s worthwhile to change into.

As they are saying: abs aren’t made within the gymnasium, they’re made within the kitchen.

Thankfully, Jeff was CRAZY targeted on his meals monitoring, and used metrics to ensure he was hitting his caloric targets every day:

  • He targeted on a Paleo-ish dietary technique to lose the primary 15-20 kilos.
  • He tried the Keto Eating regimen, however a ldl cholesterol check revealed his physique wasn’t a fan of being in ketosis. Good factor he received that check accomplished!
  • He included Intermittent Fasting with strict calorie monitoring to lose the ultimate 10 kilos earlier than his photoshoot.

He knew all the way down to the carb what he was consuming on most days at any time when potential. Though folks which might be in tip-top form need you to suppose it’s easy, the true story is commonly way more strict and disciplined – why? As a result of no one desires to listen to about counting energy and weighing their meals: they only need to be advised it’s straightforward.

If you wish to get to a low physique fats proportion, that’s what it’ll take. And it’ll take for much longer than you anticipated. For Jeff, that’s what it took. And it WORKED.


What do you do when you recognize what must be accomplished, however life will get so busy you typically overlook to do it? You recruit an accountability buddy. In Jeff’s case, it was Jim, his coach. This man:

It’s superb {that a} single textual content from a pal every day asking you in case you did a selected behavior is commonly sufficient to begin a behavior constructing course of.

In Jeff’s case, it was Jim’s fixed assist, generally robust love, and delicate nudging that received Jeff to be extra diligent and dedicated to the targets he knew he needed to achieve.


Jeff put most of his deal with his every day habits (habits change), however he discovered that solely took him to date – as a start-up founder and overachiever, he discovered that setting massive targets sooner or later with particular deadlines actually helped him buckle down and get critical:

“One factor that does sorta work (that my different coach/pal Alan and I had been chatting about earlier right this moment) is having an enormous purpose and a selected deadline.

For me in October, realizing the photoshoot was 4 weeks away received me to plow through wonders with a vitamin plan, exercise routine, and last week of prep. Within the month since, with the hectic journeys afterward, and the dearth of a well-defined or particularly timed purpose, I’ve rebounded by 7 kilos.”

Appears to be like prefer it’s time to set a brand new massive purpose and work out a timeline! : )


I requested Jeff about his funding of teaching, and his reply stunned me:

“From my funky perspective, it’s not an costly funding in any respect when you concentrate on the worth. I are likely to worth folks, relationships and shared experiences way over cash.

I could attempt to bounce round quite a lot of various things for vitamin/health/ private enchancment, however the place it involves folks and interpersonal relationships, once I determine to decide to somebody or to a friendship, I accomplish that wholeheartedly and with out reservation — and I keep dedicated long-term : )”

Life is all about relationships, one thing I believe us nerds can actually wrestle with nowadays. So for Jeff, not simply investing in teaching, however investing in relationships together with his associates is actually, actually vital. He despatched me dozens of candid pictures from the previous yr, and plenty of of them embrace massive teams of associates doing superb actions.

I’ve NO doubt that these associates are the “fixed” in Jeff’s hectic way of life, which assist maintain him grounded whereas all the things else is transferring and altering at breakneck tempo.

Get Outcomes Like Jeff

I’m actually happy with what Jeff has completed over the previous yr. It’s been AMAZING to listen to his aspect of the story, as I’ve been following it from the opposite aspect (via his coach Jim).

When you’re someone who goes ALL IN and stops, in case you’re someone who can’t appear to get any progress to stay, or in case you’re someone that spends extra time pondering than doing, you’re in the proper place!

Right here’s the best way to see outcomes like Jeff:

  • Much less pondering, extra doing: Your mind will speak you into or out of something. Act as in case you already made the choice, and course right alongside the best way.
  • Choose a dietary technique, and monitor it! This can be a lifelong journey, so that you’re not gonna get leads to per week. Keep it up. Observe your energy, take pictures and measurements, and see how your physique transforms.
  • Know that vitamin is 90% of the battle. Don’t have time to train often? No downside. It’s important to eat on daily basis, proper? So put ALL of your focus there. Right here’s our Information on Wholesome Consuming.
  • Be accountable to someone else. This may very well be a pal who texts you every morning: “Did you’re employed out yesterday?” Or a co-worker that you just verify in with every morning. In Jeff’s case, it’s his NF Coach, Jim.
  • Spend money on relationships. Jeff’s life is chaotic, and one’s health journey is commonly a lone-wolf exercise. Jeff has prioritized the relationships and friendships in his life, and it has helped maintain him sane regardless of a busy way of life!

When you can relate to Jeff (do you journey so much? Is your life tremendous busy? Are you struggling to get outcomes), you’re in the proper place!

Relying in your present state of affairs, our 1-on-1 NF Teaching Program could be the droids resolution you’re searching for. You may be taught extra by clicking on the field under and scheduling a name with our crew!

Right here’s what I’d need you to remove from Jeff’s Story:

  • Accountability is all the things. Have someone apart from you invested in your success.
  • Need to drop a few pounds? Give attention to vitamin and monitoring!

When you do these two issues, I can nearly assure you’ll be more healthy 12 months from now than you’re presently, and I’ll be sharing your story subsequent yr!


PS: Do you’ve gotten a Nerd Health success story of your personal? Electronic mail us at contact(at)NerdFitness(dot)com and tell us so we are able to share your journey with the galaxy!

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