Natalia Dyer Workout and Diet


Born: 1995

Natalia Dyer is from Tennessee. She started in community theater when she was just a kid and made her film debut in 2009 in Hannah Montana: The Movie. Dyer also had small roles in The Greening of Whitney Brown and Blue Like Jazz. At 16, she landed her first major role in I Believe in Unicorns. After graduating from the Nashville School of the Arts in 2014, she went to NYU where she studied at the Gallatin School of Individualized Study, but the role in Netflix’s Stranger Things came along the next year and so she had to suspend her studies.Upcoming films include Chestnut and All Fun and Games, as well as the tv show Based on a True Story. Despite a limited online presence, she has millions of followers. Dyer is 5 feet, 4 inches tall and weighs about 105 lbs.

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Natalia Dyer’s Diet

Diet Summary

Dyer doesn’t obsess over food, a refreshing mindset in Hollywood. She isn’t into bingeing or weird diets. She eats moderately and sticks to healthy, wholesome foods that will fuel her throughout her busy day. She eats 3 meals a day, and some of her go-tos are avocado toast and sushi. She won’t say no to the occasional burger and she drinks plenty of water.

Estimated Macros

Medium Fat

Medium Carb

Medium Protein

Diet Details

AM Go-To

Dyer is a fan of the quintessential LA breakfast: avocado toast. She washes it down it with coffee.

Sensible Eats

Dyer isn’t into strict eating plans, but she does make an effort to eat whole, natural foods. Sushi is one of her faves.

Cheat Meals

Dyer generally eats clean, but she isn’t averse to the occasional burger and fries.

What to Eat

  • Whole, natural foods in moderation
  • Avocados
  • Bread
  • Sushi
  • Beef
  • Chicken
  • Veggies
  • Fresh fruit
  • Coffee
  • Water

What to Avoid

  • Overeating
  • Junk food
  • Empty-calorie foods
  • Refined foods
  • Artificial additives
  • Chemical ingredients

Dyer on a donut welcome at the Yves St Laurent fashion show

‘They know me so well.’

Dyer on YSL french fries

‘Well, if it isn’t one of my favorite things.’

Dyer on her favorite thing about British food

‘I love scones and tiny sandwiches.’

Dyer on her health while growing up

‘I guess my immune system was just terrible.’

Natalia Dyer’s Workout Routine

Workout Routine

Daily Dose

Dyer considers exercise to be an essential part of her day. She does something physical every single day.

Serious Yogini

Dyer does yoga 4-5 times a week. Yoga is great for flexibility strength, and stress-relief as well as to promote a strong connection between the mind and body.


Dyer’s other go-to exercise is high-intensity interval training because it offers lots of benefits in a short amount of time.

Exercise Style

A Natalia Dyer Routine According to YouTube

Exercise daily

Yoga: 4-5x/week

HIIT routine: 5x/week

  • Do 2-3 rounds of the following for 20-30 sec each:
  • Burpees
  • Jump squats
  • Pike push-up
  • Low plank
  • High plank
  • Wall bridges
  • Supermans
  • Push-ups
  • Cross punches
  • Wide push-ups
  • Squat jacks
  • Lunges
  • Inchworm
  • High plank leg lifts
  • Jumping jacks

Dyer on challenges

‘The hardest thing…is getting out of your own head.’

Dyer on doing hard stuff

‘Baby steps.’

Dyer on shooting stair chase scenes

‘It’s a very physical…day.’

Natalia Dyer’s Supplements



Dyer is young and doesn’t worry too much about supplementing, but one of her staples is a daily multivitamin to cover her basics.

Vitamin E

Vitamin E

Dyer takes antioxidant vitamin E which is great for your skin. Vitamin E offers wide-ranging benefits, including reduced menstrual pain, asthma symptoms, and promoting liver health. It can also lower blood pressure and reduce the risk of heart disease, particularly when taken with omega-3s.



Dyer supplements with biotin for its beneficial effects on hair and skin. It is also useful for reducing blood sugar and cholesterol levels. Biotin is also important for proper brain and nervous system function.

Natalia Dyer’s Lifestyle

Lucky Break

Dyer got started in theater by accident. After breaking her ankle on the first day of sports camp, she wound up being switched to drama camp, and fell in love.

Another Lucky Break

Dyer played in local theater around her home town of Nashville, and when Disney came to town, she jumped on the chance to play in a major film production. Her appearance in Hannah Montana led to other film roles.

Not Always So Lucky

Growing up, Dyer developed pneumonia every year, and missed a lot of school due to that, asthma, and other illnesses. But spending a lot of time alone developed her creativity.

Overnight Success

In 2016, just a month after release, Dyer’s show Stranger Things rocketed to the #3 most-watched show on Netflix. Dyer says that overnight recognition was very strange and overwhelming.

Puppy Love

One of Dyer’s BFFs is her Cavalier King Charles Spaniel named Ozzy.

Just Say No to Selfies

A self-described introvert, Dyer admits to telling fans No when they ask for selfies. She makes a point to be polite and hand out autographs as an alternative to snapping pix.

Dyer on unwinding

’When my jaw relaxes, I think everything relaxes.’

Dyer on fame

‘I’m very skeptical of it…There is an element of a game or strategy to this industry.’

Dyer on sudden fame

‘To go from not being recognized at all to…having people stop you in the street was very, very weird. I had to buy myself a great baseball cap.’

Dyer on acting

‘I don’t know if I’m having more fun, but I’m having a lot of fun.’

Dyer on why she turns down selfies

‘It’s for my mental health…the exchange of a photo thing, you feel like a commodity in a way.’

Dyer on social media

‘I try to stay off social media because i find that a little overwhelming and toxic.’

Dyer on the public life

‘The hardest thing is not caring about other people’s opinions.’

Dyer on being sick a lot as a kid

‘I became pretty good at entertaining myself.’

Dyer on decision-making

‘I’m not a momentary decision-maker. I like well-informed decisions.’

Dyer on horror films

‘I get so scared. It’s an overactive imagination, or something.’

Dyer on her skin

‘I have always had pretty finicky, sensitive skin. I broke out a lot as a teenager.’

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