In case you missed it, I hosted my third Zoom event at the beginning of April – Protein 101.

For 45-minutes, I went in-depth about protein. What it is, how it works in the body, and how it serves us while dieting.

Protein isn’t the only macronutrient you need to focus on and there is no reason to demonize carbohydrates and fats. The reason fitness influencers talk at length about protein is because it’s fundamental building muscle and much more. It’s a building block for skin, cartilage, bone, and blood. 

It’s also extremely important while dieting to:
🔘 Trigger muscle protein synthesis (muscle growth and repair)
🔘 Helps you feel fuller for longer
🔘 Forces you to choose more nutrient-dense, healthier food options

You can easily find your protein goal by multiplying .8 x your body weight to get the grams in protein you should be trying to hit, at a minimum. 

Remember: prioritizing protein doesn’t mean you need to focus on the timing of protein. You want to be eating protein throughout your day so rushing to get a protein shake in directly after your workout isn’t necessary.

Here are a couple of the questions I got on my Zoom call:

❓| “Why don’t you recommend collagen as a protein source?”
A: Collagen doesn’t trigger muscle protein synthesis. If you’re putting effort into hitting a protein target, make it count.

❓| “What if I miss my protein goal one day?”
A: That’s okay. Fitness isn’t about perfection. It’s about consistency over time. Missing one day doesn’t derail progress – quitting because you missed a day does.

📲What other questions do you have about protein? Leave a comment below.

Today’s grocery haul is from BJ’s Wholesale Club. I realized I’ve never done a long-format video on YouTube—so what better way to kick it off than with a full-blown weekly shopping trip?

I’m walking you through everything: meats, seafood, breads, yogurts, my go-to high-protein snacks, and a bunch of other favorites. You’ll see exactly what I like at BJ’s—and what made it into my cart.

📌TIMESTAMPS:
0:00 | Intro
1:00 | Frozen chicken
2:30 | Frozen seafood
4:20 | Pasta soapbox
5:30 | Frozen vegetables
6:45 | Meats
8:50 | Wraps
9:50 | Yogurt
10:50 | Protein snacks
11:50 | Outro

Today, I’m making high protein yogurt that tastes like peaches.

Ingredients:
1️⃣ Nonfat Greek yogurt – 340g
2️⃣ Peach halves – 124g
3️⃣ Torani sugar-free peach syrup – 2 tbsp

Instructions:
1️⃣ Weigh out 340g of nonfat Greek yogurt on your food scale
2️⃣ Put 2 tbsp of Torani sugar-free peach syrup into yogurt
3️⃣ Stir everything together
4️⃣ Put 124g of peach halves into mixture

TOTAL: 275 calories, 36g of protein. High protein, delicious snack!

#shorts

I’m so tired of hearing about all of these different creatine options on the market.

Think about it, creatine monohydrate is incredibly cheap so when companies add their ‘spin’ to this very simple, straightforward supplement, they can easily increase the cost.

No, you don’t need liposomal creatine, #1 bioavailable creatine, creatine HMB, perimenopausal creatine, creatine for women… I mean I could go on. These are all fucking bullshit.

You should be buying creatine monohydrate or, if you want something that dissolves better, a micronized creatine may be appropriate for you.

When it comes to general dosage recommendations: women 3g, men 5g. However, this is determined based on body weight, particularly muscle, and level of activity. If you’re a bigger person or working out routinely, you can be upwards of 5g of creatine – and yes, there are studies that confirm this to be safe.

#shorts

Product Review: Buffin Muffins from @BuffinBakery.

I saw these all over social media and knew I had to try them. After reaching out to the company, they sent me the muffins AND more. I received an incredible care package with a ton of their best sellers. 

First things first, the macros are more appropriate for a dessert or treat. I wouldn’t substitute my own breakfast with one of these because I prefer to start my day with something that passes The Protein Test (10g of protein per every 100 calories) so that I know I’m getting ahead of my macro goals.

Something like a Dunkin muffin is around 400-550 calories whereas the Buffin Muffins are between 350-450 calories but have much more protein than a traditional muffin.

These are also much more expensive than a traditional muffin. These are around $6 a pop whereas a Dunkin muffin is like $2. I think it’s important to differentiate the two, however, the Buffin Muffins obviously have more protein, are massive, and $6 for this caliber of a dessert is very reasonable; even Ben and Jerry’s is $4-5 a pint.

The taste? I mean wow. These really are delicious. I tried Cereal Milk and Cookies n Gains which both blew me away. Much better than a traditional muffin, very moist, ton of flavor, and a dessert option I would definitely recommend.

Here at @Aldi looking at animal protein options while dieting:

1️⃣ Wild-caught cod
2️⃣ Marinated pork loin
3️⃣ Lean ground turkey
4️⃣ Chicken drumsticks
5️⃣ Grass-fed 93/7 ground beef

#shorts