At the moment, I’ve a special form of success story for you.

It’s possibly the most effective instance I’ve ever seen for “simply figuring out what to do” isn’t sufficient on the subject of getting wholesome!

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

We met just a few years again at Camp NF, one among our in-person occasions again in 2016 – he’s one of the crucial completed individuals 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 manner for years.

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

  • Jeff has based a number of start-ups and is at the moment working 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,” desirous about figuring out far more than he truly labored out.

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

It took Jeff partnering with Jim, our lead coach within the NF Teaching Program, for the previous 12 months to decelerate lengthy sufficient to begin to see outcomes that will stick.

And slowing down isn’t simple 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 various consuming and exercise schedule, and no day is identical for him because of his entrepreneurial profession!

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

I like that whilst a busy entrepreneur, he’s seeing the “return on funding” of investing in himself with teaching and caring for his personal well being! If this sounds such as you, we’d love to listen to how we might doubtlessly assist you 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 happy to choose the sections that you just’re most concerned with!

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

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

Such as you. You good particular person you.

Jeff is on a special stage:

  • He skipped highschool and began school at 13.
  • He started med faculty at 16.
  • He grew to become the second youngest US physician on document at age 20.
  • After his fellowship, he bought an MBA from UCLA.
  • He studied machine studying in Scotland.
  • He’s now working 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 as we speak, I stored pondering two issues:

  • This man is gonna take over the planet in the future, so I’m glad he likes Group Nerd Health!
  • I can completely see why he struggled with getting in form prior to now!

So that is what I wished to ask him about.

STEVE: You might have tried and finished many various train routines, eating regimen methods, and the whole lot 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, after I doubled the variety of in a single day shifts labored to 200+ nights a 12 months, 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 gadgets 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 might have an MBA, and have began a number of startups. You get bloodwork finished repeatedly, and you realize your well being and health info inside and outside.

Why do you assume you weren’t in a position to crack the code earlier on the subject of your well being and health? You had all the data and instruments you wanted proper?

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

Truly, every of those most likely works in opposition to you, all issues thought-about. 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 help community of individuals and environments that assist you get and keep in form.
  • Adequate sleep, and the observe of de-stressing ultimately.

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

  1. Considering an excessive amount of as an alternative of appearing.
  2. Not truly having fun with figuring out. I don’t get the endorphin rush in any respect. Making an attempt totally 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 goal 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 virtually each weekend within the airport & on red-eye flights, flipping between night time and day shifts each different week, having utterly variable meal & exercise schedules, and plenty & plenty of conferences.
  5. Normally not getting sufficient sleep, and never making the time to meditate or de-stress a lot both.

Luckily, I’ve managed to have some success conserving the demons at bay in 2018 – as you noticed within the pictures above, and it’s how I ended up the place I’m as we speak.

How Jeff Misplaced 30 Kilos By Specializing in his Weight-reduction plan

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

(Word: in the event you’re any individual 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 you then’ve reworked fairly dramatically, dropping 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 12 months on a low-fat paleo-ish eating regimen for the primary six months (plenty of 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 various fairly dramatically.

That bought 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 load had been hovering for a few month, and I made a decision to attempt to full-blown Keto.

I measured each meal to 25g of fats, 21g of protein, and practically 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 bought a follow-up ldl cholesterol/lipid panel simply to examine the place issues have 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 bought me again to the load 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 bought you over that remaining 10-pound hurdle?

JEFF: I hoped to have the ability to do a photoshoot (a giant aim I had set firstly of the 12 months) in November, however the scale wasn’t budging in October and I used to be out of time!

I had a colleague who actually steered I have a look at intermittent fasting. I’d by no means thought-about it critically 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 submit on IF, so went again and skim it via, and determined to provide 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.
  • Ultimately did 20/4 for just a few days
  • Went again to 18/6.

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

I’m truly undecided whether or not I like IF but – but it surely works awesomely for me – there’s a disconnect between how effectively one thing works vs. whether or not I truly get pleasure from 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 aim on time!


STEVE: As a loopy however lazy fan of intermittent fasting, I hear ya man – it helps me make fewer selections 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 various so much.

I nonetheless haven’t been again to gymnastics this 12 months, however have been via all types of train routines.

To call just a few:

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

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

Because 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 educated 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 the whole lot 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 every other trainers in years previous, the coaching and accountability normally 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 12 months to assist them hold 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 get pleasure from essentially the most:

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

  • Watching and monitoring every factor I eat.
  • Getting a exercise in every time attainable.
  • 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 suddenly (I common a few 2/3 success charge on taking meals pictures), and I’ve been fairly slack about taking interval follow-up pictures and measurements currently.

Jim at all times adjusts accordingly.

He’s nice at offering a bit of additional slack, particularly throughout powerful weeks, and never being too important – besides when he thinks I want a push – and he’s normally proper!

Right here’s the opposite factor I like:

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

At Camp, I actually appreciated that Nerd Health was working arduous to alter individuals’s lives.

So irrespective 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 individuals within the NF group the place attainable, be part of the NF Academy and Teaching program and share NF with acquaintances and associates.

STEVE: What would you say to any individual contemplating NF Teaching?

JEFF: It really works the place all the opposite trainers and health packages fail. The NF Teaching program meets you proper the place you’re at, conserving 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.



On daily basis, 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 individuals 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 totally different image, and THAT’S what it’s essential plan for!

Jeff had well being and health objectives, and likewise a loopy hectic life-style with ungodly quantities of journey. Reasonably than beating himself up for this, he accepts that is his present actuality and asks “Okay, how can I do the most effective I can underneath these circumstances?”

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

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


Over the previous 12 months, Jeff has dropped important physique fats even with inconsistent or nonexistent train. How does that work?

Easy: vitamin is 90% of the load 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.

Positive, making small adjustments like “specializing in actual meals” and “consuming extra greens” can actually assist an obese particular person shed pounds sustainably to start with, however the nearer you get to 10% physique fats, the extra strict and disciplined it’s essential turn into.

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

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

  • He targeted on a Paleo-ish dietary technique to lose the primary 15-20 kilos.
  • He tried the Keto Weight-reduction plan, however a ldl cholesterol check revealed his physique wasn’t a fan of being in ketosis. Good factor he bought that check finished!
  • 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 every time attainable. Though individuals which might be in tip-top form need you to assume it’s easy, the actual story is commonly way more strict and disciplined – why? As a result of no person desires to listen to about counting energy and weighing their meals: they simply need to be instructed it’s simple.

If you wish to get to a low physique fats proportion, that’s what it would 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 realize what must be finished, however life will get so busy you usually neglect to do it? You recruit an accountability buddy. In Jeff’s case, it was Jim, his coach. This man:

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

In Jeff’s case, it was Jim’s fixed help, generally powerful love, and mild nudging that bought Jeff to be extra diligent and dedicated to the objectives he knew he wished to achieve.


Jeff put most of his concentrate on his day by 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 objectives sooner or later with particular deadlines actually helped him buckle down and get severe:

“One factor that does sorta work (that my different coach/buddy Alan and I have been chatting about earlier as we speak) is having a giant aim and a particular deadline.

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

Seems to be prefer it’s time to set a brand new massive aim and work out a timeline! : )


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

“From my funky perspective, it’s not an costly funding in any respect when you consider the worth. I are likely to worth individuals, relationships and shared experiences excess of cash.

I could attempt to soar round quite a lot of various things for vitamin/health/ private enchancment, however the place it involves individuals and interpersonal relationships, after 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 at the moment. So for Jeff, not simply investing in teaching, however investing in relationships along with his associates is basically, actually necessary. He despatched me dozens of candid pictures from the previous 12 months, and plenty of of them embrace massive teams of associates doing wonderful actions.

I’ve NO doubt that these associates are the “fixed” in Jeff’s hectic life-style, which assist hold him grounded whereas the whole lot else is shifting and altering at breakneck tempo.

Easy methods to Get Outcomes Like Jeff

I’m actually happy with what Jeff has completed over the previous 12 months. 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 any individual who goes ALL IN and stops, in the event you’re any individual who can’t appear to get any progress to stay, or in the event you’re any individual that spends extra time pondering than doing, you’re in the suitable place!

Right here’s learn how to see outcomes like Jeff:

  • Much less pondering, extra doing: Your mind will discuss you into or out of something. Act as in the event you already made the choice, and course appropriate alongside the way in which.
  • Choose a dietary technique, and monitor it! It is a lifelong journey, so that you’re not gonna get leads to per week. Keep it up. Monitor 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 continuously? No drawback. You must eat each day, proper? So put ALL of your focus there. Right here’s our Information on Wholesome Consuming.
  • Be accountable to any individual else. This could possibly be a buddy who texts you every morning: “Did you’re employed out yesterday?” Or a co-worker that you just examine in with every morning. In Jeff’s case, it’s his NF Coach, Jim.
  • Put money into 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 hold him sane regardless of a busy life-style!

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 suitable place!

Relying in your present state of affairs, our 1-on-1 NF Teaching Program is perhaps the droids answer you’re in search of. You may be taught extra by clicking on the field under and scheduling a name with our workforce!

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

  • Accountability is the whole lot. Have any individual apart from you invested in your success.
  • Wish to shed pounds? Give attention to vitamin and monitoring!

When you do these two issues, I can virtually assure you’ll be more healthy 12 months from now than you’re at the moment, and I’ll be sharing your story subsequent 12 months!


PS: Do you might have a Nerd Health success story of your personal? E-mail us at contact(at)NerdFitness(dot)com and tell us so we will share your journey with the galaxy!

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