Right now, I’ve a unique type of success story for you.

It’s perhaps the very best instance I’ve ever seen for “simply figuring out what to do” isn’t sufficient in terms of getting wholesome!

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

We met just a few years again at Camp NF, one in every of our in-person occasions again in 2016 – he’s some of the achieved individuals I do know (he began MED SCHOOL at age 16). Nevertheless, even for a man as sensible 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,” eager about figuring out far more than he truly labored out.

If this sounds such as you and your mind, perhaps you’ll be able to 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 diverse consuming and exercise schedule, and no day is similar for him because of his entrepreneurial profession!

I’m actually proud that Jeff is one in every of our 1-on-1 coaching clients, 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 really 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 enable you at Nerd Health Teaching – merely click on the button beneath to study extra!

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

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 sensible particular person you.

Jeff is on a unique degree:

  • He skipped highschool and began school at 13.
  • He started med faculty at 16.
  • He turned the second youngest US physician on file 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 Crew Nerd Health!
  • I can completely see why he struggled with getting in form previously!

So that is what I wished to ask him about.

STEVE: You have got tried and completed many alternative train routines, food 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 newbie 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 ended going to gymnastics altogether, and issues deteriorated shortly.

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

STEVE: You’re a physician and engineer, you’ve got an MBA, and have began a number of startups. You get bloodwork completed usually, and you already know your well being and health info inside and outside.

Why do you suppose you weren’t capable of crack the code earlier in terms of your well being and health? You had all the data 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 observe, there are many completely different sorts of smarts, and the type I’ve is certainly restricted to very particular purposes

Really, every of those most likely works towards you, all issues thought of. It’s kinda like once we say, “Docs make the worst sufferers.”

To get (and keep) in form, I feel 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 enable you get and keep in form.
  • Ample sleep, and the follow of de-stressing in a roundabout way.

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

  • Considering an excessive amount of as a substitute of appearing.
  • 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 really like like gymnastics has been remarkably tough mentally. I’ve additionally discovered the extra I goal to do HIIT, the extra I subconsciously keep away from cardio altogether.
  • Not often sticking with one thing lengthy sufficient to construct a set of habits.
  • Spending nearly each weekend within the airport & on red-eye flights, flipping between night time and day shifts each different week, having fully variable meal & exercise schedules, and much & numerous conferences.
  • 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 retaining the demons at bay in 2018 – as you noticed within the images above, and it’s how I ended up the place I’m right this moment.

How Jeff Misplaced 30 Kilos By Specializing in his Weight loss plan

With Jeff’s mind being extremely analytical you’ll be able to guess he was loopy detailed along with his monitoring, his meals, and his metrics. You’ll see a few of these specifics beneath,

(Word: for those who’re any individual with 50-100+ kilos to lose, don’t get misplaced within the specifics beneath! Try a narrative like Leslie (100+ pounds lost) or Anthony (200 pounds lost)!)

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

Are you able to get into the main points? What methods labored for you?

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

As a result of I journey lots, and flip days and nights working, my food regimen diverse 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 zero 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 daily 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 examine 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 ended 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 be just right for you. That’s what I’m doing too.

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

JEFF: I hoped to have the ability to do a photoshoot (a giant 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 steered I take a look at intermittent fasting. I’d by no means thought of it severely earlier than. The considered not consuming for these lengthy intervals, after being so used to consuming each 2 1/2 – three hours each single day, wasn’t interesting.

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

  • Began a 16/eight quick/feast protocol (1700 energy a day, rigorously measured).
  • Moved to 18/6 the subsequent day.
  • Transfer to 19/5.
  • Ultimately did 20/four for just a few days
  • Went again to 18/6.

It labored wonders — my weight began happening once more.

I’m truly undecided whether or not I like IF but – however it works awesomely for me – there’s a disconnect between how nicely 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 diet, however what about your exercises?

JEFF: Exercise-wise, issues have diverse lots.

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

To call just a few:

  • 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 learn how 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.

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 skilled with a dozen trainers, a lot of them IN particular person. I’m curious: what was it concerning the NF On-line Teaching program specifically that appealed to you?

JEFF: The most important factor concerning the NF Coaching program is its persistent world accountability.

So long as you retain your coach up to date, he/she sees your complete sweep of your diet & 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 normally ended as quickly because the one-hour coaching session was over.

Often somebody may assist put collectively a meals plan, however most in-person trainers are far too busy to maintain monitor of all their shoppers 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 gives 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 each time potential.
  • Replying to messages within the app.
  • Importing meals images.

I do my greatest to trace weights, reps, and units on exercises, I typically dump weeks of my meal images into the NF teaching app unexpectedly (I common a couple of 2/three success charge on taking meals images), and I’ve been fairly slack about taking interval follow-up images and measurements currently.

Jim at all times adjusts accordingly.

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

Right here’s the opposite factor I really like:

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

At Camp, I actually appreciated that Nerd Health was working onerous 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 potential, be part of the NF Academy and Teaching program and share NF with acquaintances and pals.

STEVE: What would you say to any individual 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, retaining 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.



Daily, 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’ll have issues how they need:

  • In fact I’ll have time to prepare dinner a tremendous 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 you must plan for!

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

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

As a result of Jeff knew his exercise schedule and entry to a health club could be restricted, he took the subsequent large step:


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

Easy: diet 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, diet turns into 95% of the battle.

Certain, making small adjustments like “specializing in actual meals” and “eating more vegetables” can actually assist an chubby particular person drop pounds sustainably to start with, however the nearer you get to 10% physique fats, the extra strict and disciplined you must grow to be.

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

Luckily, Jeff was CRAZY targeted on his meals monitoring, and used metrics to verify 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 Diet, however a ldl cholesterol take a look at revealed his physique wasn’t a fan of being in ketosis. Good factor he received that take a look at completed!
  • 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 each time potential. Though individuals which can 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 needs to listen to about counting energy and weighing their meals: they only need to be instructed it’s straightforward.

If you wish to get to a low physique fats share, that’s what it should 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 already know what must be completed, however life will get so busy you usually overlook to do it? You recruit an accountability buddy. In Jeff’s case, it was Jim, his coach. This man:

It’s wonderful single textual content from a good friend every day asking you for those who did a selected behavior is commonly sufficient to begin a behavior constructing course of.

In Jeff’s case, it was Jim’s fixed help, typically robust love, and mild nudging that received Jeff to be extra diligent and dedicated to the targets he knew he wished to achieve.


Jeff put most of his give attention to his day by day habits (conduct change), however he discovered that solely took him thus far – as a start-up founder and overachiever, he discovered that setting large targets sooner or later with particular deadlines actually helped him buckle down and get severe:

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

For me in October, realizing the photoshoot was 4 weeks away received me to plow through wonders with a diet plan, exercise routine, and closing 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 large purpose 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 concentrate on the worth. I are likely to worth individuals, relationships and shared experiences excess of cash.

I’ll try to soar round loads of various things for diet/health/ private enchancment, however the place it involves individuals 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 feel us nerds can actually wrestle with nowadays. So for Jeff, not simply investing in teaching, however investing in relationships along with his pals is absolutely, actually vital. He despatched me dozens of candid images from the previous yr, and lots of of them embody large teams of pals doing wonderful actions.

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

The right way to Get Outcomes Like Jeff

I’m actually happy with what Jeff has achieved 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).

Should you’re any individual who goes ALL IN and stops, for those who’re any individual who can’t appear to get any progress to stay, or for those who’re any individual that spends extra time pondering than doing, you’re in the appropriate place!

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

  • Much less pondering, extra doing: Your mind will speak you into or out of something. Act as for those who already made the choice, and course right alongside the best way.
  • Choose a dietary technique, and monitor it! It is a lifelong journey, so that you’re not gonna get ends in per week. Keep it up. Observe your energy, take images and measurements, and see how your physique transforms.
  • Know that diet is 90% of the battle. Don’t have time to train continuously? No drawback. It’s a must to eat day-after-day, proper? So put ALL of your focus there. Right here’s our guide on healthy eating.
  • Be accountable to any individual else. This may very well be a good friend 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 maintain him sane regardless of a busy life-style!

Should you can relate to Jeff (do you journey lots? Is your life tremendous busy? Are you struggling to get outcomes), you’re in the appropriate place!

Relying in your present state of affairs, our 1-on-1 NF Coaching Program is likely to be the droids resolution you’re on the lookout for. You possibly can study extra by clicking on the field beneath and scheduling a name with our staff!

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

  • Accountability is all the things. Have any individual apart from you invested in your success.
  • Need to drop pounds? Deal with diet and monitoring!

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


PS: Only a fast heads up: The NF Teaching program has actually exploded over the previous eight weeks (we’re closing in on 1,000 lively shoppers! WHOA), and we’d love that can assist you grow to be the subsequent success story!

We truly communicate on the telephone with each single particular person that’s taken with teaching to verify we’re a superb match for one another, and you may schedule your call at the end of our Coaching page.

PPS: Do you’ve got 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!

PPPS: If teaching isn’t your factor, we even have two different choices which have helped tens of 1000’s of nerds such as you:

  • The NF Academy: 1-time cost to affix a self-paced on-line course and personal group
  • Rising Heroes: our behavior based mostly, story-driven staff month-to-month journey.