How Jeff the Physician, Engineer, and Startup Junkie lastly put himself first: Successful story


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At the moment, I’ve a unique type of success story for you.

It’s perhaps the perfect instance I’ve ever seen for “simply understanding what to do” isn’t sufficient relating to 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 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 manner for years.

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

  • Jeff has based a number of start-ups and is at the moment 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 following fad, altering his thoughts each different day.

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

If this sounds such as you and your mind, perhaps you possibly can 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 might stick.

And slowing down isn’t simple for this man.

Jeff’s mind is all the time going 1,000,000 miles an hour, he virtually lives on airplanes and red-eye flights, has a brilliant different consuming and exercise schedule, and no day is similar for him because of his entrepreneurial profession!

I’m actually proud that Jeff is certainly one of 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 really like that whilst 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 may doubtlessly enable 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 select the sections that you simply’re most occupied 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 individual you.

Jeff is on a unique stage:

  • 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 acquired 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 wish to paint the image that this a really vibrant, pushed, hardworking dude.

Okay, he additionally places the NERD in Nerd Health.

In my emails forwards and backwards with Jeff to share this story with you at this time, 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 up to now!

So that is what I wished to ask him about.

STEVE: You could have tried and completed many various train routines, food 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, 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 health care provider and engineer, you will have an MBA, and have began a number of startups. You get bloodwork completed usually, and you realize your well being and health data in and out.

Why do you assume you weren’t in a position to crack the code earlier relating to 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 observe, there are many totally different sorts of smarts, and the type I’ve is unquestionably restricted to very particular functions

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

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

  • Consistency, day in and time out.
  • Having fun with one thing about figuring out.
  • Constructing a set of habits that you simply return to instinctively when life will get busy.
  • Being surrounded by a assist community of individuals and environments that enable you get and keep in form.
  • Adequate sleep, and the follow 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 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 really 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 evening and day shifts each different week, having utterly 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.

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

How Jeff Misplaced 30 Kilos By Specializing in his Food regimen

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

(Observe: when you’re anyone with 50-100+ kilos to lose, don’t get misplaced within the specifics under! Try 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 food regimen for the primary six months (numerous floor meat, sauteed kale, and sometimes some oatmeal within the morning).

As a result of I journey lots, and flip days and nights working, my food regimen different fairly dramatically.

That acquired me from simply over 195 lbs (“earlier than”) right 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 secure everyday whereas on Keto, proper across the 168 – 170 vary over 2 months.

On the finish of August, I acquired a follow-up ldl cholesterol/lipid panel simply to verify 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 ended Keto instantly and went again on low-fat Paleo, which acquired 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 acquired you over that closing 10-pound hurdle?

JEFF: I hoped to have the ability to do a photoshoot (an enormous aim 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 have 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 – 3 hours each single day, wasn’t interesting.

I remembered that you simply’d written a put up on IF, so went again and skim it by means of, and determined to present it a shot:

  • Began a 16/8 quick/feast protocol (1700 energy a day, rigorously measured).
  • Moved to 18/6 the following 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 happening 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 properly 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 choices every day, much less clean-up, much less work!

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

JEFF: Exercise-wise, issues have different lots.

I nonetheless haven’t been again to gymnastics this yr, however have been by means of all types of train routines.

To call a couple of:

  • Scheduled exercises
  • Unscheduled exercises
  • Mini-workouts at house
  • Assault bike sprints
  • Rings & small rope climb at house
  • A couple of BJJ and Aikido courses

I don’t know the right way to do issues half-assed, so I even kicked off New Yr’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.

Attributable to 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 individual. I’m curious: what was it concerning the NF On-line Teaching program particularly that appealed to you?

JEFF: The largest factor concerning 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 occurring in your life), and so they’re by far the best-equipped individual 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.

Often somebody would possibly assist put collectively a meals plan, however most in-person trainers are far too busy to maintain observe 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 get pleasure from 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 doable.
  • Replying to messages within the app.
  • Importing meals pictures.

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

Jim all the time 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 want a push – and he’s often proper!

Right here’s the opposite factor I really 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 endless work and an ever-shifting schedule.

At Camp, I actually appreciated that Nerd Health was working onerous to vary 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 neighborhood the place doable, be a part of the NF Academy and Teaching program and share NF with acquaintances and associates.

STEVE: What would you say to anyone 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, holding you accountable, offering tons of encouragement, and customizing your meals and exercise plans particularly to you.

It’s modified my life, and it may 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 will 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 totally different image, and THAT’S what you might want to plan for!

Jeff had well being and health targets, and likewise a loopy hectic life-style with ungodly quantities of journey. Moderately 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 utterly take over his life (the startup has already completed that!).

As a result of Jeff knew his exercise schedule and entry to a fitness center can be restricted, he took the following huge step:


Over the previous yr, Jeff has dropped important 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 right down to “I wish to see my abs” ranges of physique fats, vitamin turns into 95% of the battle.

Positive, making small modifications like “specializing in actual meals” and “consuming extra greens” can actually assist an chubby individual drop some pounds sustainably to start with, however the nearer you get to 10% physique fats, the extra strict and disciplined you might want to turn into.

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

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

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

He knew right down to the carb what he was consuming on most days each time doable. Though individuals which are in tip-top form need you to assume it’s easy, the actual story is usually way more strict and disciplined – why? As a result of no person desires to listen to about counting energy and weighing their meals: they only wish to be advised it’s simple.

If you wish to get to a low physique fats proportion, 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 realize what must be completed, 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 wonderful {that a} single textual content from a good friend every day asking you when you did a specific behavior is usually sufficient to begin a behavior constructing course of.

In Jeff’s case, it was Jim’s fixed assist, typically robust love, and mild nudging that acquired 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 each day habits (conduct change), however he discovered that solely took him thus far – as a start-up founder and overachiever, he discovered that setting huge 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 have been chatting about earlier at this time) is having an enormous aim and a particular deadline.

For me in October, realizing the photoshoot was 4 weeks away acquired me to wade through wonders with a vitamin plan, exercise routine, and closing 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.”

Appears to be like prefer it’s time to set a brand new huge aim 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 inclined to worth individuals, relationships and shared experiences way over cash.

I could try to leap round loads of various things for vitamin/health/ private enchancment, however the place it involves individuals and interpersonal relationships, once I resolve to decide to somebody or to a friendship, I achieve this 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 present time. So for Jeff, not simply investing in teaching, however investing in relationships together with his associates is basically, actually necessary. He despatched me dozens of candid pictures from the previous yr, and plenty of of them embody huge teams of associates doing wonderful actions.

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

How you can 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 (by means of his coach Jim).

If you happen to’re anyone who goes ALL IN and stops, when you’re anyone who can’t appear to get any progress to stay, or when you’re anyone that spends extra time pondering than doing, you’re in the best place!

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

  • Much less pondering, extra doing: Your mind will discuss you into or out of something. Act as when you already made the choice, and course appropriate alongside the best way.
  • Choose a dietary technique, and observe it! It is 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 drawback. It’s a must to eat every single day, proper? So put ALL of your focus there. Right here’s our Information on Wholesome Consuming.
  • Be accountable to anyone else. This could possibly be a good friend who texts you every morning: “Did you’re employed out yesterday?” Or a co-worker that you simply verify 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 usually 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!

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

Relying in your present state of affairs, our 1-on-1 NF Teaching Program could be the droids resolution you’re in search of. You’ll be able to 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 anyone aside from you invested in your success.
  • Need to drop some pounds? Give attention to vitamin and monitoring!

If you happen to 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 yr!


PS: Do you will have a Nerd Health success story of your personal? E 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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