Want to learn how to start eating healthy huh? Well, you’ve come to the right place!
We’ve helped hundreds of thousands of people transform into the best versions of themselves, and we focus a lot on proper nutrition to do it.
Plus, fun LEGO photos.
In fact, one of the pillars of Nerd Fitness states that proper diet will be responsible for 80-90% of successful weight loss.
…and surprise! Today we’re teaching it to you!
In this epic guide we’ll discuss (click to jump to that section):
- What is a healthy diet?
- How to start eating healthier (Mental Preparation).
- Committing to a healthy diet (Your “Big Why”).
- Don’t know how to eat healthy? (Eating 101).
- Quality of calories and a healthy diet.
- The Glycemic Load and weight loss.
- Should I do the Paleo Diet?
- How do I pick the right diet for me?
- Shopping List, Cooking Lessons, and Meal Prep.
- 10 rules for healthy eating (Making it all work)
- Even more help.
It’s a lot to cover, but if you’re interested in losing weight, living healthier, and feeling better, it really comes down to a few key rules:
- Eat mostly real food.
- Eat fewer calories than you did in the past.
- Avoid liquid calories like the plague.
- Avoid the plague.
I realize following these rules is much easier said than done – if it was easy then everybody would look like superheroes and supermodels.
But damnit, cake is delicious and you had a bad day and fat-free food is terrible.
And that’s why nobody follows those rules: Life gets in the way and sticking with a diet for more than a week is brutally tough.
And diets don’t even work anyways!
I hear you. This stuff sucks.
This led to the creation of our 1-on-1 Online Coaching Program, where you’ll get nutritional guidance from a coach that gets to know you better than you know yourself, can answer your questions about what to eat and when, and help keep you accountable.
Schedule a free call with our team by clicking on the image below to see how our coaching program can help you lose weight and eat healthier without hating life at the same time 🙂
And with that out of the way, let’s dig in (heyo!) to the Nerd Fitness philosophy on food. MMMMMM.
If I had to break down the Nerd Fitness Diet into a single sentence, it would go something like this:
“You’re smart and you know what real food is, so do your best to eat mostly real food.”
You know what real food is:
- Things that grow in the ground or on a tree.
- Things that lived in the sea, ran on land, or flew through the air.
On top of that, you know what junk food is: food that comes from a drive-thru window, a vending machine, box, bag, or wrapper.
If it has an ingredient list longer than A Game of Thrones, it’s probably not good for you. If it started out as real food and then went through fourteen steps to get to the point where you’re about to eat it, it’s probably not good for you.
Use this information and combine it with this mantra: “you can’t outrun your fork“.
When trying to lose weight, feel healthy, and get in shape, 80% (not an exaggeration) of your success or failure will come from how well you eat – which is why this point is one of the cornerstones of the Rebellion.
Now, this is a very oversimplified explanation, and I’ll get into the nuance below.
Our goal isn’t NEVER EVER eat junk food again. I love pizza and candy too. They’re delicious.
Instead, we’ll start being smarter about making slightly better food decisions, slightly more frequently than we did in the past.
Small changes to start, and continued adjustment.
There’s nothing EVIL about food, and you shouldn’t feel badly about eating ice cream.
Instead, you’re just going to start prioritizing certain foods over other foods to serve your goals.
Eat more real food, you must. Eat less junk food, you will.
I realize this concept is nothing new or revolutionary, but up until now the ability to actually DO IT has eluded you for some reason – your heart wasn’t in it, you got sick, went on vacation, got bored, or just decided that you couldn’t live without certain foods (SPOILER ALERT: you can).
I am NOT a fan of “diets”, detoxes, juice cleanses, or crash-fads that result in vast fluctuations in your body weight and health.
These are the useless solutions that are sold to you in pill form, in MIRACLE DIET INFORMATION ads online, and in super expensive health food stores.
You are smarter than that.
Want to know what I am a fan of? Small changes that produce big results, like my boy Optimus Prime.
You need to determine for yourself how likely you are to succeed depending on how many changes at once you can deal with: Some people can radically adjust everything they eat overnight and have no adverse effects. Other people wouldn’t dream of giving up certain foods and the second they go more than a few days without it they become Crankenstein.
Eating healthier? You need to determine:
- How averse are you to change?
- How much weight do you need to lose?
- How quickly you need to lose that weight? (wedding? honeymoon? vacation?)
- How likely are you to stick with your changes?
Like playing a video game, you need to determine what level of difficulty you’re up for.
Sure playing on “Ultra Hard Difficult gives you less room for error, but it also hones your skills far more quickly and produces more impressive results.
Or maybe you’re cool with playing on easy, because you don’t have to be as neurotic and can have more fun with it.
Long story short: decide what method works best for you based on how radical of a change you’re chasing. Just don’t overdo it – small permanent successes will beat out massively ambitious failures 100 times out of 100.
This is the reason behind our 10-level nutritional system that we follow here at NF! Each level gets a bit more challenging and healthier, but you can progress at your own speed to make your changes stick!
You can download our 10-Level Nutrition Guide when you sign up in the box right here:
- Follow our 10-level nutrition system at your own pace
- What you need to know about weight loss and healthy eating
- 3 Simple rules we follow every day to stay on target
If you are just eating better because somebody told you to or because you think you should (but don’t really have a real reason)…every day that you deprive yourself of your favorite foods will seem like torture – you’re going to fail miserably.
Instead, look at the changes you’re making to your diet as small steps on the path to a leveled up live.
You’re not depriving yourself of junk food because you want to suffer, but rather because you want a better life, a happier existence, and/or because you want to set a good example for your children.
We call this our “Big Why.”
It’s time to give up that instant gratification you get from eating a donut, a bag of chips, or six slices of pizza.
You are not a slave to your taste buds.
As we’ve learned from the Matrix, you DO have a choice – stop letting the food companies, who have all designed these crappy foods for maximum addictiveness, hold you hostage.
Free your mind, free your taste buds.
I can’t believe I just typed that.
Wait, yes I can. I’m a huge dork.
We’re not looking for instant gratification. We’re looking for a long life full of epic winning.
Okay! You’re finally ready to start making some changes, but you’re not quite sure what you’re going to change or how you’re going to change it.
Hopefully you passed basic math back in the day; if you didn’t and you made it this far in life…I’m not even mad, I’m impressed. Anyhoo, remember this basic equation:
- One pound of fat = 3,500 calories
If we do some complex synergistic rocket geometric algebra here, we can determine that 3,500/7 = 500.
That means that if you are interested in losing ONE pound per week (1/2 a kg), you need to be eating 500 fewer calories per day (or burning 500 calories more per day).
Optimally, your 500 calorie deficit per day would come from a combination of increased exercise and decreased calorie intake, but let’s just say for today that you’re going to focus on eating 500 fewer calories per day.
“But Steve, how do I do that?”
Great question, thank you so much for asking!
I HIGHLY recommend you spend the next three to four days tracking your calorie intake.
And when I say track them, I mean track EVERY FREAKING THING YOU EAT. Yeah, those handfuls of M&M’s you stole off of Milton’s desk at work count. So does that half can of coke you found in your back seat cupholder from last June. So does the handful of french fries you stole from Paul while he was in the bathroom at McDonald’s.
But counting calories is boring, right? And who has time to calculate all of that? Right? Luckily, there’s this thing called “the internet” – sign up for a calorie tracking app and get to it!
Here’s three calories counting apps you can check out:
- My Fitness Pal. The gold standard of calorie counting apps. It’s also the most popular, supporting the largest food database in the game. Plus it can download recipes from the internet and provide an estimate of calories.
- FatSecret. Basic, simple, and free, FatSecret is a great calorie tracker. It’ll allow you to connect with other users, plus it’s got a barcode scanner for caloric content from labels. Super nifty.
- Lose it! Another free calorie counting app, focusing more on goal setting. Additionally, the Snap It™ feature lets you use pictures for data input. Double nifty.
Now, once you have a few days under your belt, take a look back and determine an average for what you’ve been eating and how many total calories you’ve been eating daily.
To lose a pound a week, knock 500 calories out of that diet per day. If you want to lose half a pound a week, knock 250 calories out of your diet per day.
It might mean one less snack, ordering a smaller lunch, or cutting back on soda (liquid calories are BRUTAL).
Note, if you track calories for a few days and you don’t lose weight, your metabolism isn’t slow!
As we point out in our article “Why Can’t I Lose Weight,” you’re simply eating too much. I promise! Take 3 minutes to watch this if you’re convinced your metabolism doesn’t operate like normal:
A quick note: if you are used to eating 4,000 calories a day, switching to 2,000 per day will probably make you want to gnaw your arm off – instead, slowly decrease your calorie intake by a few hundred calories per day, and adjust week to week.
Think of your stomach like a muscle that needs to be trained – it needs to learn that it can function and operate on way less food than you’ve been giving it.
This is the most easy-to-understand method of weight loss – you still eat all of the same foods, you just have to adjust how much you are eating of those same foods.
Unfortunately, this method also produces the least optimal healthy results in my opinion and is the easiest to abandon (eating only HALF of something deliciously unhealthy is tougher than not eating it at all, in my opinion!) but it’s a great place for a newbie to start taking control of his/her eating.
Want an idea of how many calories you should be eating? Head to this article for our calorie requirements calculator!
Once you’ve learned how many calories you’re consuming, you might start to see a few pounds disappear, but it’s just a step in the right direction.
Hopefully this won’t come as a shock to you, but 2,000 calories worth of gingerbread cookies doesn’t fuel your body or make you feel the same way 2,000 calories of meat, vegetables, and fruit would.
Your body digests certain types of nutrients differently, using them for all sorts of bodily functions: building muscle, transporting nutrients, fueling various organs or muscles, or storing energy as fat for later use. Let’s take a look at how to compose a basic meal:
Protein: When you exercise, your muscles are broken down and then use protein to rebuild themselves stronger while recovering.
Protein absolutely NEEDS to be the main component of every meal.
Aim for one gram per pound (two grams per KG) of lean body weight, or just do one gram per pound of body weight if you don’t want to do the math – with an upper limit of 200 grams.
Sources of protein include chicken, eggs, beef, pork, fish, nuts, legumes, quinoa, and most dairy products.
Carbohydrates: When you eat carbohydrates, they get converted to glucose (sugar) in your system, which is then used to provide energy for all sorts of body functions to take place.
Vegetables and/or fresh fruit are quality sources of carbohydrates.
There are certainly less great carbohydrates (junk food, for one), and those are the ones we want to avoid.
However, I’m on the record for stating carbohydrates don’t deserve quite all the hate they gather as of late. Why? Well, I was able to lose 22 pounds while still eating carbs.
Fat: Low-carb diets like Keto have exploded in popularity.
One of the benefits of this is the larger public is finally starting to realize that fat has a proper place on a meal plate.
Things like avocados, almonds, olive oil, walnuts, and almond butter are great sources of healthy fat (polyunsaturatured and monounsaturated). Even saturated fat like full-fat milk, coconut milk, and fatty cuts of meat have their place too.
Just stay away from trans fat, which is found in a lot of processed food like frozen pizza, cookies and chips.
Still on the fence on fat?
Below is a compelling video that makes the argument that instead of “fat making us fat”, the blame should be pointed towards refined, and/or processed carbohydrates!
So, if you’re looking to kick start your weight loss journey with healthy eating, start by swapping out processed refined carbohydrates for more natural foods.
Depending on your level of commitment and your ability to handle change, you might be better off making one small change every other week rather than a whole bunch of changes simultaneously.
This is a HUGE part of our 1-on-1 Coaching Program – working closely with each person to see what their lives are like and guiding them to make slow changes to their diet so they actually stick!
Combine this with accountability, check-ins, and a workout program, and we’ve seen some pretty amazing results (like with Leslie here, a single mom who works super long hours that lost 100 lbs with our coaching):
At this point, you’re more likely to succeed if you eat a healthy portion of protein and fat with each meal.
As far as your carbohydrate sources go, we’re going to get a little help from our friends, the Glycemic Index (GI) and Glycemic Load (GL)…who I feel needs a WWE theme song because they sound like some crappy tag team.
Speaking of WWE, this was my favorite Wrestlemania Theme song growing up. Feel free to listen while reading the rest of this article:
No clue what those things are? Don’t worry:
“Not all carbohydrate foods are created equal; in fact, they behave quite differently in our bodies. The Glycemic Index describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.
Choosing low GI carbs—the ones that produce only small fluctuations in our blood glucose and insulin levels—is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.”
The GI is a scale of 1-100, with 100 being the fastest and quickest impact on your blood sugar level, and 1 being the slowest impact on your blood sugar level.
By choosing foods that are lower on the glycemic index, your nutrients are delivered more slowly to your bloodstream, which means they’ll provide a slower/longer source of energy, produce less of an insulin response (you did watch the video above, right?), and create less of a crash that causes your body to crave more carbohydrates!
Now, the GI DOES NOT factor in serving size. For example, watermelon has a GI number of 73, and milk chocolate has a GI number of 43. So should we be eating chocolate all day long and avoiding fruit?
Nope, it’s because the GI number is based on 50g of total carbs of each type of food. You only have to eat 3 oz of chocolate to get to 50 grams of carbs, while you need to eat 1.5 pounds of watermelon to get 50g of carbs.
Luckily, the Glycemic Load factors in serving size along with the Glycemic Index. Processed foods, refined carbs, and sugar all have high glycemic loads, while fruits and vegetables generally have low glycemic loads. This is the info that we’ll be using to our advantage.
Rather than print out every single piece of food and it GI and GL, I’d rather keep things simple.
Focus on eating foods with LOW glycemic loads during the day, and only eat carbs with HIGH glycemic loads immediately before a workout – they’ll be burned immediately as fuel – or directly AFTER a workout along with protein – they’ll get used to refilling your muscle’s fuel stores rather than stored as fat.
Foods above 55 are considered to have a high Glycemic Index, and foods above 20 are considered to have a high Glycemic Load.
If you are familiar with Tim Ferriss’s “The Four Hour Body” – his Slow Carb Diet is based around this concept.
***If you’re a vegetarian or vegan, then this is the path that I’d recommend for you: cut back crappy carbs, load up on vegetables, nuts, beans, fruits, and some low-glycemic grains if you’re running low on calories, and make sure you’re getting enough protein!
Now, this method of eating requires a little bit more effort, as you’ll be restricting yourself from eating certain foods and you have to spend time researching which carbs produce what type of response in your body.
However, it’s a huge step in the right direction towards healthy eating, and you’ll generally have more success with losing the right kind of weight when combined with strength training – burning fat and keeping the muscle you have.
If counting calories and not changing what you eat is at one end of the spectrum, then the Paleo Diet is at the complete opposite end of that spectrum: no calorie counting, but severe restriction on what you can consume.
This is one of those diets that people either love or love to hate: far too restrictive for some, t’s the only way others have found success.
I’ve already covered this diet EXTENSIVELY with the Beginner’s Guide to the Paleo Diet.
In a nutshell, eat as if you were Fred Flinstone, consuming only foods that existed way back in the day:
Eat this: meat, fowl, fish, eggs, vegetables, fruits, nuts, seeds, healthy oils.
Don’t eat: anything else. No dairy, no grains, nothin!
Boom. No calorie counting. No perfectly timed meals. Only eat the stuff above, and eat as much of it as you want whenever you’re hungry. You don’t even need to fight off dinosaurs.
In my opinion, due to the nature of the diet and how counter-intuitive it is to what’s considered a “healthy diet” (and I use that term loosely) these days, it can be quite difficult to stick with a Paleo Diet.
However, if you can manage to stick with the diet and build healthy habits, you’ll have a good chance of seeing results.
As pointed out in my “Which diet is right for me?” article, this diet works because it eliminates a lot of high calorie foods – it makes you much more likely to eat fewer calories without even trying!
And thus, weight loss.
For example, my friend Saint spent two years trying to restrict his calorie intake and running more without getting the results he wanted.
It wasn’t until he went 100% Paleo and started lifting weights that his body fat percentage dropped down into the single digits:
Staci, our resident powerlifting superhero, also credits her crazy success with the Paleo Diet and heavy lifting.
So, this is one of the more “difficulty increased” diet out there, but it can also produce the most drastic results and healthiest benefits (The Keto Diet is even MORE restrictive, and the Carnivore Diet might be the most restrictive).
If you need to lose a LOT of weight quickly, or if you are interested in getting down into extremely low body fat percentages, the Paleo Diet could be an option – just make sure you have the ability to say NO to a lot of foods throughout the day.
Want to learn more about the Paleo Diet? Download our free guide, The Beginner’s Guide to the Paleo Diet, when you sign up in the box below:
- Discover if Paleo is for you
- The one simple trick to know if your food is Paleo-friendly
- Easy Paleo recipes for beginners to get you started
I’ll give you the same answer that I give people when they ask me “what’s the best workout plan?” The one that you’ll actually stick with!
Us members of the Nerd Fitness Rebellion are in this for the long haul, so we pick diets that work for our particular body type and situation because we know that they’re diets that we can stick with.
I’ve written a HUGE guide that covers all popular weight loss diets, but we’ve also written individual guides that cover:
- The Keto Diet (Ketogenic Diet).
- Intermittent Fasting.
- The Paleo Diet.
- The Mediterranean Diet.
- Vegan and Plant-Based Diets.
- Carnivore Diet.
- The Military Diet.
Remember that 10-Level Nerd Fitness Diet I was talking about earlier? There’s a reason I won’t shut up about it – we’ve found that the 10-level system slowly introduces changes and gives people a chance to transition their diet over many weeks to be super successful in helping people make permanent changes.
No crash diets. No all-or-nothing. No guilt. No binge-and-purge. Moving forward, we got your back.
Grab your NF Diet strategy guide when you sign up in the box below, pick your level, and fixing your health and your physique permanently:
- Follow our 10-level nutrition system at your own pace
- What you need to know about weight loss and healthy eating
- 3 Simple rules we follow every day to stay on target
No matter what type of healthy eating diet you choose, be it counting calories, vegetarian, vegan, glycemic load, or Paleo Diet, you are going to have the most success with the one that you can actually stick with.
For that reason, I recommend that people start slowly at the easy level until they have a good level of knowledge about how their body adjusts and what portion sizes are.
At that point, they can determine how invested they are in making changes:
- If you want to be healthy and get down to a healthy weight – I’d push you towards the glycemic load type of eating. Avoid foods that cause insulin spikes in your system, cut out as much junk as you can, and focus on the good stuff.
- If you want to look like my buddy Saint – then I’d push you towards a more restrictive with a few warnings: to get to that low of a body fat percentage, you need good genetics, a strict workout routine, patience, and the iron will to say NO to foods that aren’t on your list of approved foods.
Determine what level of commitment you are comfortable with, and then make adjustments based on that. I’ll talk more about this at the end, but I’d also ask you to check out our Online Coaching Program – it helps people in your exact situation – we get to know you and then help you slowly change your nutrition so that it doesn’t overwhelm you and you get results.
Now that you know what you should be eating…how do you make it fit into your life?
3 easy steps!
Step #1: How to grocery shop! Read our guide on how to navigate a grocery store and what you should be buying. If your mother always stocked your pantry for you, we’ll make sure your comfortable re-upping supplies.
You can also download our Paleo-ish Healthy Eating Shopping List. Each food is categorized by color to help you decide which to eat frequently, which to eat occasionally, and which to eat sparingly.
Don’t worry about going Paleo (I don’t), and don’t take this as gospel!
For example, I don’t have any problem with you eating any fruit, non-fried potatoes, or almond butter (in moderation).
Instead, use it as a starting point to decide how you want to fill your shopping cart.
The goal is to feel satiated without overeating calories, and this strategy will give you a great starting point:A more generic Healthy Eating shopping list is coming soon!
Step 2: How to start cooking (here are links to 5 easy recipes you can try):
You now know what to buy, plus what to make!
Confession time: making each individual meal can be a total pain in the ass. My solution? Meal prep!
When you meal prep and batch cook, you’re not only making food for yourself for that day, but for the rest of the week as well!
It’s important. Trust me. Every single success story (like this one) we’ve ever shared involves some sort of batch cooking.
Step 3: How to meal prep and batch cook
- Read this article for step by step instructions for how to start meal prepping.
- Want me to walk you through how I batch cook chicken for the week? You got it. Warning: that article was written for the ultra-lazy (which includes me).
So what does a healthy day of eating look like?
Breakfast: Prosciutto-Wrapped Mini Frittata Muffins (4 muffins)
- Calories: 440
- Protein: 32g
- Fat: 24g
- Carbs: 16g
Lunch: Spicy Tuna Cakes (4 cakes)
- Calories: 368
- Protein: 20g
- Fat: 20g
- Carbs: 28g
Afternoon Snack: Green Protein Snack Pack (2)
- Calories: 234
- Protein: 22g
- Fat: 16g
- Carbs: 32g
Dinner: Big-o Bacon Burgers (2 burgers)
- Calories: 450
- Protein: 34g
- Fat: 40g
- Carbs: 2g
Four meals at about 1,500 calories.
Is that too little for you? Find out here!
“Do the best you can, with what you have, where you are.” – Teddy Roosevelt
“You gotta have fun.” – My Dad
If I had to break down my personal diet philosophy, it would be a combination of the previously mentioned Paleo Diet along with these two quotes.
I call it my “pretty good, most of the time” strategy. It’s how I lost 22 pounds in 6 months (while building muscle).
I skip breakfast every morning because I love Intermittent Fasting for my goals.
I eat a healthy lunch of chicken, rice and veggies for lunch. I’ll eat the same for dinner: some sort of protein, a healthy carb, and veggies.
Occasionally I’ll eat pizza and chicken wings while drinking beer (like I did last night). And I don’t feel guilty for one second about it.
I have absolutely NO problem with this, because I know one meal doesn’t define me.
I know that a weekend of poor eating doesn’t throw me off track. I know that a vacation where I’m going to enjoy myself for a few days is NOT the end of the world.
I do the best I can, with what I have, where I am.
I eat what makes me happy occasionally and then go right back to healthy eating because I want to become the best version of ME that’s possible.
I encourage you to do the same – do the best you can and have fun! Make small, permanent changes that you can live with until they become a habit, and then pick another small change to tackle.
Don’t feel guilty about a bad meal or an unhealthy weekend.
Pick right back up where you left off as soon as you can, and continue living your life.
Here’s how to eat healthy:
- Having an idea of the amount of calories you’re consuming. You don’t have to count calories forever. But knowledge is power.
- Eating real food. The easiest way to stay within your calorie goals is by eating real food.
- Avoiding liquid calories. Ditch sodas and sugary coffees if you’re trying to lose weight.
- Prioritizing protein. Proteins are the building blocks of life, so make sure you eat it with every meal.
- Focusing on fiber. Fiber will help you stay full, which will help you stay clear of junk food in between meals.
- Learning to meal prep. Constantly worrying about what to eat will cause anxiety and failure. Plan your meals, then follow through.
- Avoiding snacks. Focus your energy on eating proper meals, and avoid mindlessly snacking, which is an easy way to rack up lots of calories.
- Forgiving yourself. Did you eat something you regret? No problem, we all do at some point! Consistently over perfection. Keep on keeping on.
- Having fun. It’s okay to make conscious decisions to eat unhealthy food. I do, but I plan for it (#6).
- Finding a buddy. Changing the way you eat can be stressful. Find a friend, partner, or coach who can support you when times get tough (times will get tough).
Why not start today?
Clear the junk food out of your cabinets. Take the candy jar off your desk. Remove the temptation, and pick one habit or two to remove from your diet.
The most important step you can make: start today.
The more drastic the change, the higher the possibility for drastic results, but the higher likelihood that you’ll fail as soon as you hit a bump in the road…so balance these changes with your personality.
You might stumble a few times before you find your stride or you find a method that works for you.
You just read 5,000 words on eating better, and you might still have some questions.
I get it! This stuff is super overwhelming and just KNOWING what to do isn’t enough. We all know we need to eat more veggies, less sugar, and cut back on total calories.
The problem with diets is twofold:
- They suck and make you miserable and don’t let you eat the foods you like.
- They DON’T WORK. Studies show that diets are unsuccessful in helping people lose weight and keep it off.
So no more diets.
No bad tasting low-fat junk food.
Just low, small, permanent changes that create long-lasting results.
If you’re still at a loss for how to implement these changes into your life, you’re in the right place. This stuff IS tough, and the best diet plan can fly out the window the SECOND reality happens: a sick kid, bad weather, a rough day at work, etc.
Too many people start with the best intentions and then fall apart the second life gets in the way.
This is why we created our 1-on-1 Online Coaching program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
So what other questions do you have about healthy eating? How else can I help you level up your life?
Leave your questions in the comments and I’ll do my best to answer them.
For the Rebellion!
PS: If you’re somebody that’s a bit more “do-it-yourself,” you can check out our self-paced online course, The Nerd Fitness Academy – which has helped 40,000 people get results. They follow the nutritional plans inside, stuck with it for months, and not surprisingly saw awesome results!
All photo sources can be found right here.