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  • The courage to listen to the lesson life is teaching you?

    The courage to listen to the lesson life is teaching you?


    I’ve been trying to do a few things differently in 2025.

    Specifically, moving towards moments or things that make me uncomfortable.

    (I don’t mean “times when I am in physical danger,” of course.)

    But rather, I’m going to run toward the things that my brain tells me, “This is uncomfortable, I don’t like this, avoid it at all costs.”

    The email I’m afraid to open. The conversation I’m afraid to have. The question I’m afraid to ask. The ability to be alone with my thoughts (yikes).

    When I reach for my phone or Netflix or Playstation controller to avoid being bored or uncomfortable or sad or guilty…

    I’m trying to build some discipline to pause first.

    To not avoid, distract, or entertain myself away from what’s really happening.

    To not zone out or run away, Monty-Python style.

    If I have the courage to sit there and really ask the question, “Why is this making me feel uncomfortable?” there’s valuable lessons to be learned.

    Lean into The Discomfort

    Author Pema Chodron lays out the following in her book When Things Fall Apart:

    “We regard discomfort in any form as bad news.

    …feelings like disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear.​

    Instead of being bad news, these are actually very clear moments that teach us where it is that we’re holding back.”

    These things can be incredible teachers if we give ourselves the space to learn.

    But that’s quite the ask in 2025:

    Thanks to the internet and our phones and same-day delivery, we can spend every minute of every day hiding from nearly every single uncomfortable feeling in our lives. We never have to be bored, we never have to feel “bad,” we never have to address the elephant in the room.

    We can just swipe, click, tap, or disassociate to avoid any and all “bad” feelings.

    We can hide from them with endless entertainment and comfort (even if it keeps us from getting what we really want).

    Of course, those bad feelings don’t go away—they’re still there, and the things we’re avoiding will eventually need to be dealt with.

    When I try to hide from discomfort, I know I’m not actually avoiding it. I’m not keeping it boxed up.

    I’m trapped in Pandora’s Box with the monsters.

    Blaise Pascal, a 17th-century philosopher, said it best:

    “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.”

    These Feelings are Trying to Teach Us!

    Many feelings of discomfort are screaming to teach us something if we can reframe how we feel about them.

    As Chodron points out:

    “They’re like messengers that show us, with terrifying clarity, exactly where we’re stuck.

    This very moment is the perfect teacher, and, lucky for us, it’s with us wherever we are.”

    Life has a way of making that quiet, uncomfortable feeling get louder and louder until we can’t help but address it…

    But we can save ourselves quite a bit of time if we recognize the fear, lean in sooner, and recognize life is trying to teach us something.

    That’s my challenge for you this week.

    What if…

    We let ourselves be bored?

    We asked, “Am I really hungry, or am I just soothing myself with food?”

    We acknowledged we were scared or anxious or nervous and then asked (with compassionate curiosity) what was behind the feeling?

    Life is trying to teach us lessons every day.

    We just have to be courageous enough to be uncomfortable to see it.

    -Steve



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  • What You Need to Know » Go Fitness PRO

    What You Need to Know » Go Fitness PRO


    Healthy Upcoming Diet Trends in 2025: As we move toward 2025, the world of nutrition is evolving rapidly. People are becoming more conscious of their health, and diet trends are shifting toward sustainable, nutrient-dense, and personalized approaches. Whether you’re looking to optimize your health, lose weight, or simply improve your overall well-being, staying on top of emerging trends can help you make informed choices. Here are five diet trends expected to make waves in 2025.

    Healthy Upcoming Diet Trends in 2025

    Healthy Upcoming Diet Trends in 2025: Personalized Nutrition Based on DNA and Microbiome

    In 2025, one of the most exciting developments in the world of diet is the rise of personalized nutrition, where your specific dietary needs are determined based on your DNA and microbiome (the community of microorganisms living in your gut). The idea is that by analyzing your genetic makeup and gut bacteria, nutrition experts can create a tailored plan that works best for your body.

    Personalized diets can help optimize metabolism, prevent chronic diseases, and improve energy levels. Companies are already offering DNA and microbiome testing kits that provide insights into how your body processes different types of foods. Based on these results, you can adjust your diet to fit your genetic profile—whether that’s focusing on certain nutrients, avoiding allergens, or enhancing digestion.

    As more research is done in this area, personalized nutrition is expected to become even more accessible and refined, helping individuals take a science-backed approach to their health.

    Plant-Based and Regenerative Foods

    While plant-based eating has been a growing trend for several years, 2025 will see a shift toward not just plant-based diets but regenerative food systems. Regenerative agriculture focuses on farming practices that restore the health of the land, improve biodiversity, and absorb carbon from the atmosphere. This approach is not just about what you eat but how it’s produced.

    As more people become concerned about the environmental impact of food production, the demand for regenerative and sustainable plant-based foods will rise. In addition to fruits, vegetables, and grains, we’ll see a growing emphasis on products made from regenerative crops like quinoa, hemp, and seaweed. These foods are not only packed with nutrients but are grown in ways that are better for the planet.

    If you’re looking to eat more sustainably, expect to see more regenerative food brands and eco-friendly farming practices entering the mainstream in 2025.

    Healthy Upcoming Diet Trends in 2025: Functional Foods and Beverages

    In 2025, functional foods—those that offer health benefits beyond basic nutrition—will become even more popular. These foods and beverages are enriched with nutrients that can support specific areas of health, like immunity, brain function, digestion, and even mood.

    Expect to see more products incorporating adaptogens, probiotics, and nootropics. Adaptogens, like ashwagandha and rhodiola, are herbs known for their ability to reduce stress and promote balance in the body. Probiotics and prebiotics, essential for gut health, are already commonly found in yogurt and kefir but will increasingly be added to a wider range of foods, such as snacks, cereals, and even pasta.

    Nootropics—also known as “smart drugs”—are compounds that enhance cognitive function, and they’ll likely appear in more foods and beverages designed to boost mental clarity and focus. Look out for functional smoothies, protein bars, and even coffees that help support brain health and reduce stress.

    Low-Inflammatory Diets

    Chronic inflammation is linked to many health conditions, including heart disease, diabetes, and autoimmune disorders. In 2025, low-inflammatory diets will become more mainstream, with a focus on eating foods that reduce inflammation and support overall health.

    The key components of a low-inflammatory diet include foods that are rich in antioxidants, omega-3 fatty acids, and fiber, while avoiding refined sugars, processed foods, and unhealthy fats. Foods such as leafy greens, berries, fatty fish like salmon, and nuts will take center stage. There will also be a growing emphasis on anti-inflammatory spices like turmeric, ginger, and garlic.

    Additionally, we’ll see more people adopting diets that support a healthy gut microbiome, as emerging research continues to highlight the link between gut health and inflammation. A low-inflammatory diet can help reduce chronic pain, improve mood, and lower the risk of developing various diseases.

    Healthy Upcoming Diet Trends in 2025

    The Flexitarian Approach

    While vegan and vegetarian diets will continue to have their place in 2025, the flexitarian diet is expected to rise in popularity. The flexitarian approach encourages eating mostly plant-based foods but allows for occasional meat consumption. It offers a more flexible and balanced way to reduce meat intake without cutting it out entirely.

    This diet is ideal for people who want to reap the benefits of plant-based eating—such as improved heart health, weight management, and a reduced environmental impact—without committing fully to a vegetarian or vegan lifestyle. Flexitarian diets will likely feature plant-forward meals, but with an emphasis on quality and sustainability, meaning more ethically sourced, grass-fed, or free-range meat and seafood when consumed.

    The flexibility of the flexitarian diet makes it an attractive option for people who want to embrace healthier eating without the rigidity of strict dietary restrictions.



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  • Mobsters, Knights, and Samurai have a code. Do You?

    Mobsters, Knights, and Samurai have a code. Do You?


    In 2007, Italian police arrested Salvatore Lo Piccolo.

    This dude was an actual boss from the real life Sicilian Mafia.

    As they explored his house, they stumbled across what they believed to be their official “10 commandments” of their crew.

    In other words, “If you want to be a good mobster, follow these 10 easy steps!”

    1. No-one can present himself directly to another of our friends. There must be a third person to do it.
    2. Never look at the wives of friends.
    3. Never be seen with cops.
    4. Don’t go to pubs and clubs.
    5. Always being available for Cosa Nostra is a duty – even if your wife’s about to give birth.
    6. Appointments must absolutely be respected.
    7. Wives must be treated with respect.
    8. When asked for any information, the answer must be the truth.
    9. Money cannot be appropriated if it belongs to others or to other families.
    10. People who can’t be part of Cosa Nostra: anyone who has a close relative in the police, anyone with a two-timing relative in the family, anyone who behaves badly and doesn’t hold to moral values.

    These rules certainly don’t cover every single decision that every mobster needs to make every day, but they are rules that somebody can learn, internalize, and apply when they find themselves in a precarious situation and are unsure how to act.

    The Mob isn’t the only crew that has rules either.

    Ancient Samurai in Japan, had “Bushido” aka “The way of the warrior.” 8 rules for their personal code of conduct:​

    1. Righteousness (Justice)
    2. Courage
    3. Benevolence (Mercy)
    4. Respect
    5. Honesty
    6. Honor
    7. Loyalty
    8. Self-Control

    Elsewhere, knights in medieval Europe had a “Code of Chivalry,” which covered things like “protection of the weak and poor, courtesy and respect, courage and military prowess.”

    Maximus Decimus Meridius in Gladiator and his fellow soldiers always picked each other up with “Strength and honor.”

    In 300, Spartan Soldiers knew to “come home with your shield, or on it.”

    We have Rules for the Nerd Fitness Rebellion too!

    I bring up these rules because we might not be mobsters, knights, or samurai…

    But I bet adding some rules to your life could help.

    Rules can help us make decisions.

    Life is complicated, and our brains are capable of talking us into and out of various decisions.

    However, when we have a rule in place, it allows us to make a clear choice rather than agonizing over it.

    More importantly. We can make a rule ONCE, and then we don’t have to waste any brainpower or willpower on each decision later on.

    Here’s a quick example:

    Most of the successful popular diets are simply a list of rules that people follow that get them to eat fewer calories.

    • ​Intermittent fasting means “I only eat between noon at 8pm.”
    • ​The Paleo Diet means “I don’t eat anything a caveman wouldn’t eat.”
    • ​Vegan means “I don’t eat any products derived from animals.”

    I’m not saying any of these strategies above are better or worse than any others, either. I bring up these heuristics because they have helped many, and been unhelpful for many.

    Each person can come up with a set of aspirational rules that help them level up their lives.

    I certainly have “fitness” rules that I usually follow:

    I know when I follow these rules, “the Way of the Nerd,” I have a pretty good chance of staying fit, healthy, and feeling good about myself.

    I also have rules about interacting with the world and being a good human:

    These specific rules might not work for you, and that’s okay.

    They’re my rules.

    Your rules must reflect your situation.

    We Respect the Rules of Others

    Here’s another fun hack: we might not like all rules, but we tend to respect other people’s rules:

    our coworker offers you a donut, and you say “ohhhhh, I shouldn’t.” They might come back with “c’mon, live a little,” because they don’t want to be the only person eating a donut…

    But if you say “I have a rule that I don’t eat donuts on weekdays,” then you have a hard rule that you’re following, and your coworker will probably respect this.

    Some people might abstain from certain foods or drinks for religious or personal reasons.

    There’s no reason you can’t have rules for whatever damn reason you want to!

    What are YOUR rules?

    A good combination of aspirational, professional, and society-improving rules is a good place to start. Or heck, just one of each!

    Heck, even one for each can be a good place to start.

    These rules should be YOURS.

    Here are some ideas to help you get started:

    • At work “I do what I say I’m going to do, on schedule, or I tell my team ahead of schedule if I need more time.”
    • With friends, “I always send a thank-you note after being invited to something by a friend”
    • For health, “I only drink alcohol on Friday night and Saturday while watching college football”
    • For sleep, “I only watch 1 episode of TV per night. I stop playing video games and turn off social media at 8pm.”

    Start writing down some aspirational rules and see how it feels.

    I find the more specific and pass/fail the rules are, the more likely you’ll be to follow them.

    Rules that actually help you make the long-term right decision in tough situations. You know, those situations where your lizard brain says “eat the candy!” or “drink the drink” or “stay up late and doomscroll for 7 hours!”

    Rules can also be pre-emptive so you don’t end up in those situations in the first place.

    We can use technology, app-blocking software, or recruit our friends to help us stay true to our rules.

    Once you identify your rules, and actually write them down, keep track of how you’re doing with them.

    If you find yourself breaking your rules more frequently than not, it might be time to adjust the rules, do some deep thinking, or work with a therapist to start figuring out why and what’s going on.

    Remember, failure can be one hell of a teacher, and leaning into the fear is a great chance to learn the lesson life is trying to teach us.

    -Steve





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  • Why You Need a Big Why

    Why You Need a Big Why


    Entrepreneur Peter Barton was on top of the world.

    Until he wasn’t.

    Barton lived a life everybody dreamed of, took pretty damn good care of himself, and was a great husband and dad to his family.

    And then on one fateful day, his world was shattered:

    A terminal cancer diagnosis.

    Work became less important, other experiences stopped holding meaning; he tried to pick up the pieces while mourning a future he wouldn’t get to live. He wouldn’t get to see his kids grow up or grow old with his wife.

    Barton shared these thoughts and experiences in an absolutely heartbreaking book called Not Fade Away, and one paragraph has always stuck with me.

    One day, Peter’s body was wrecked, succumbing to the cancer, his head ached and his spirit was lower than ever. Defeated, he said to his supportive wife:

    “I just don’t see the point.”

    She replied, “So find one.”

    Finding the point became the point.

    Barton was given a life sentence, and chose to “find the point of life” by writing a book his children could read. A book that other people could read and analyze the meaning in their own lives.

    I was thinking of “finding the point became the point” while revisiting another of my favorite books, inspired by a recent episode on my friend Bretty McKay’s Art of Manliness podcast.

    Man’s Search for Meaning

    Victor Frankl was a holocaust survivor, psychotherapist, and creator of a type of therapy called “logotherapy.”

    After surviving the horrors of Auschwitz and other concentration camps, he wrote the first draft for his book, Man’s Search for Meaning, in nine days.

    He even planned on publishing it anonymously, but at the last second was convinced to attach his name to add some gravity to his story of survival.

    It has since gone on to sell 16+ million copies and be translated into 50+ languages.

    Frankl’s school of thought, logotherapy, is built around the idea that “the meaning of life is to find the meaning of life for each individual person. He often references Nietzsche’s famous saying:

    “He who has a Why to live for can bear almost any How.”

    Throughout this book, Frankl explains his thoughts and reflections on life as he watched thousands of people die or get murdered.

    What’s most striking in this short book is Frankl’s ability to find meaning and hope for humanity amidst one of the worst human atrocities ever committed.

    The second half of the book dives deeper into “logotherapy,” encouraging us to find our own specific “meaning”.

    “The meaning of life differs from man to man, from day to day and from hour to hour.

    >What matters, therefore, is not the meaning of life in general but rather the specific meaning of a person’s life at a given moment.”

    You might not be diagnosed with terminal cancer, nor suffer the atrocities of a concentration camp.

    But there’s probably been a point in your life where you’re asking, “Why the hell am I doing what I’m doing?”

    We might think asking the question means there’s something wrong with us. That we’re not living in the moment. That we need help.

    Frankl feels differently. He thinks asking this question is critical and healthy:

    “The greatest task for any person is to find meaning in his or her life.”

    What if having that uncomfortable conversation with yourself was actually part of the process?

    What if asking that question was the point?

    Your “Big Why”

    We talk a lot about “What’s Your Big Why?” here in the Nerd Fitness Rebellion.

    If we think about it logically, we’re trying to force ourselves to do things we’re not wired (or required) to do.

    Of COURSE we don’t want to burn extra calories, get up early to exercise, and avoid stuffing our face with comfort foods.

    It requires extra effort, we have to feel hungry, we have to change our behavior. And our brains don’t want to do ANY of that!

    This might not be “meaning of life” type stuff…but it’s a really powerful reminder for helping us stay consistent when life will give us anything but consistency:

    • Why are we going to get up at 5AM and go for a walk when it’s cold outside?
    • Why do we say yes to salads and lean protein when cookies and donuts exist?
    • Why do we sweat (gross) and pick up weights (uncomfortable)?
    • Why do we force ourselves to breathe heavily and run a 5k or say yes to a yoga class where we feel deeply-self-conscious?

    We talk about this a lot with our coaching clients and members of the NF Community:

    Having a constant reminder of WHY we’re doing this can often be the thing that keeps us on track during those toughest moments after the motivation has worn off:

    Maybe we want to break the generational cycle of an unhealthy relationship with food we learned from our parents.

    Maybe we want our children to see that we can be a strong Mom, that it’s okay to sweat and push ourselves.

    Maybe we want to feel better about ourselves when we look in the mirror, or that we know we always feel better after a workout than we felt beforea workout?

    Your challenge this week is to ask yourself why you’re here:

    • Why are you willing to go through the uncomfortable thoughts and feelings that come with change?
    • Why are you willing to try to learn a new skill, or adjust how you eat?
    • Why are you willing to get up early and spend less time on your couch?

    Keep going deeper with your reasons. Keep asking “why,” and see what comes out.

    Write it down.

    Put it on a post-it note and stick one on your fridge, bathroom mirror, car dashboard.

    -Steve

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