Client Spotlight: Jordan W. I’ve had the pleasure of working with Jordan through my Training Program and his progress has been nothing short of inspiring. When Jordan joined coaching, his goals were clear: build muscle specifically in his chest and shoulders, improve his leg day training approach, and stay consistent despite his busy lifestyle. 

Here are a few of Jordan’s wins:

✅ 99% adherence to his prescribed workouts
✅ Increased his 1RM back squat by over 100 lbs
✅ Made gains in 11 different pressing variations
✅ Trained consistently from home, all while balancing a demanding career, being a husband, and raising kids

Jordan signed up for our Training Program which is custom training on my app. My app features over 1000 exercises demonstrated and voiced-over by yours truly. You receive check-ins Monday and Friday – including form checks, help with weight progressions, and all of the guidance that you need to take your physique to the next level. 

Jordan had been active but was unsure how to navigate training to build muscle which required optimizing his form. Over time, we zeroed in on:

🔘 Movement quality via video feedback
🔘 Progressive overload to build strength and size
🔘 A balanced, sustainable training split

Even through holidays, family travel, and a packed schedule – Jordan never made excuses. He consistently held himself to a higher standard and showed up ready to work.

His biggest takeaways from coaching:

🔘 The power of patience and trusting the process
🔘 Gaining a deeper understanding of why each movement matters
🔘 Asking the right questions to truly understand how everything connects to the bigger picture

Jordan’s been joking about how often people complain about his commitment – but that just shows his laser focus and commitment. Be like Jordan. Stay consistent. Stay curious. And always push for better.

Link in bio to change your life. Click COACHING at JacobZemer.com to see all the services we offer.

Are shorter rest breaks a good way to make your workouts more challenging?

The short answer is yes. But let’s get into why it won’t make your workout more effective.

If your goal is to look good in and out of clothing, you need adequate rest breaks for two reasons:

1️⃣ You need to be using challenging weight
2️⃣ You need to be pushing yourself near to technical failure

If I take a 2-3 minute break between challenging sets, I can near duplicate the same level of intensity as I continue my workout. Whereas, if I’m trying to rush my rest break and jump right into the next set, I’m going to be gassed and the appropriate volume and intensity are simply not going to be there.

You need sufficient weight that’s taken near to technical failure in order to change your body’s appearance.

#shorts

A couple of weeks ago, I spotted these @Oikos protein shakes at @Costco. They have the vanilla flavor in-store and I got the chocolate and caramel at Stop & Shop. Here’s my honest review.

Each shake contains 30g of high-quality, bioavailable protein from a blend of milk protein concentrate and casein isolate. That means your body can actually absorb and use all 30 grams. They also pass The Protein Test with flying colors (at least 10g of protein per 100 calories):

🔘 Caramel & Vanilla: 170 calories, 30g protein, 5g fiber
🔘 Chocolate: 180 calories, 30g protein, 5g fiber

Each one contains just 1g of sugar, 2.5g of saturated fat, and zero artificial sweeteners which is pretty rare for a ready-to-drink shake that still tastes good.

Flavor-wise, they’re solid. The chocolate is definitely the standout, though I’m still partial to my ride-or-die: @Fairlife Nutrition Plan. Caramel was a little too sweet for me but it’s not one of my favorite flavors anyway. That said, if you don’t love Fairlife, I’d recommend giving these a try, especially if you’re looking to work on both your protein and fiber goals in one convenient drink.

📲 Let me know if you’ve tried them in the comments below!

#shorts

Q: “How do I hit my fiber goal while traveling?”

This came up on my most recent Zoom call—and it’s a great question.

When you’re on the road, it’s easy to fall short on fiber. Restaurant meals and grab-and-go snacks often lack the fiber your body needs to stay regular, feel full, and support gut health.

That’s why I always recommend traveling with a few simple tools.

First, bring supplements. One of my favorites is @SmartSweets—they’re tasty, easy to pack, and surprisingly effective. Just one serving of the Sweet Fish has 130 calories and 6g of fiber.

Second, Psyllium Husk capsules are a great way to top off your fiber intake without much effort. Depending on the brand, you’ll get around 1–2g of fiber per serving, and you can scale up as needed to meet your daily goal.

If you’ve been following me for a while, you know how much I emphasize fiber throughout the day. When you’re traveling and not sure what’s in your meals, having go-to fiber options like these can make a huge difference in staying on track.

#shorts

If you’re like me, you grew up loving cereal.

I’m at @Deciccos looking at better-for-you cereal options:

5️⃣ @Kashi Go Protein & Fiber
4️⃣ @FoodForLifeBaking Ezekiel 4:9 Sprouted Whole Grain Cereal
3️⃣ @ThreeWishes
2️⃣ @MagicSpoonCereal
1️⃣ @CatalinaCrunch

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Here at @BJsWholesale looking at the best tortillas while on a diet:

3️⃣ @JosephsPitaBread
2️⃣ @OleMex_LaBanderita Xtreme Wellness + La Banderita Carb Counter
1️⃣ @MissionFoodsUS Carb Balance Wraps

I love any tortilla that’s high in fiber while dieting because they are extremely versatile – you can use them for burritos, wraps, or soft shell tacos and get a boost of fiber and protein.

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Today, I’m taking you to Trader Joe’s share my go-to low-calorie, high-protein picks that I personally buy and consistently recommend to my clients.

As a certified nutrition coach, I’ve helped thousands of people successfully lose weight—and these items are staples in many of their plans. From lean meats and fresh produce to pantry essentials and flavor-packed seasonings, I’m breaking down exactly what to look for on your next grocery trip.

Trader Joe’s is one of my favorite places to shop because it’s budget-friendly, easy to navigate, and a great starting point if you’re just beginning your health and nutrition journey.

Let’s dive in!

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Here’s your crash course on fiber.

You’ve heard me talk about it plenty and you’ve likely heard other fitness professionals talk about how important it is in your diet. Let’s break down why:

Importance:
🔘 Fiber improves digestion, regulates blood sugar, improves cholesterol, supports a healthy gut microbiome, and helps keep you satiated.

Importance while dieting:
🔘 Keeps you feeling fuller for longer which is especially helpful while in a calorie deficit.
🔘 Adds volume without adding calories.
🔘 Forces you to make healthier food choices.

Fiber intake guidelines:
🔘 Most health professionals recommend 30g of fiber daily.
🔘 For clients, I recommend 10g of fiber per every 500 calories.
🔘 Majority of fiber should be coming from fruit and vegetables.

Timing fiber throughout day:
🔘 Spread it throughout the day and drink plenty of water to avoid digestive discomfort.
🔘 Eat fruit or vegetables with every single meal.

Tips for hitting goal:
🔘 Add raspberries or blackberries to breakfast.
🔘 Eat a lot of broccoli or spinach with dinner.
🔘 Eat skin of foods like apples, potatoes, and cucumbers.
🔘 Eat fiber with every meal and eat fiber-rich snacks.
🔘 Prioritize whole foods but supplement as needed with items like psyllium husk, Smart Sweets, and Mission Carb Balance Wraps.

I’m going to show you how to make a protein-packed pizza. Here’s how I did it:

🍕Ingredients:
〰️ 1 Joseph’s lavash bread
〰️ 62g Raos marinara sauce
〰️ 84g shredded fat-free cheddar cheese
〰️ 28g turkey pepperoni

⏲️Instructions:
〰️ Take lavash bread and spread marinara sauce evenly on top
〰️ Sprinkle cheese and pepperonis over the top
〰️ Bake at 420* for 5-7 minutes depending on your preferred level of crispness

💪🏻Macros: 370 calories | 48g protein | 4g fiber

Disclaimer: a client showed me this, she found this recipe on Instagram. I am not the original creator of this recipe.

#shorts

Let’s talk about what’s going on with David protein bars – because this lawsuit has major implications for food science and us as consumers.

David uses a fat called EPG, which has 92% fewer calories than traditional fat, while still delivering on taste and texture. Sounds like a win, right?

Here’s where it gets controversial:

EPG is produced by Epogee LLC, a company that holds the patent on the process used to create this ingredient.

David Bar recognized the value of this tech and bought Epogee. After acquiring the company, they made the decision to stop selling EPG to any brand other than their own. That includes companies already using it, like Nick’s Ice Cream.

As a result, they’re being sued. But in my opinion, it’s highly unlikely they’ll lose. There’s legal precedent across other industries, especially cosmetics, where companies purchase exclusive rights to ingredients and then choose not to sell to competitors. The truth is, EPG is a superior ingredient but not an essential ingredient – they can keep making their product reformulated, even if the product is inferior.

Still, for many consumers, this has left a bad taste in their mouth. This move could seriously stall food innovation, limiting access to low-calorie, better-for-you options that were on the rise. I was excited about what EPG could do in other products – not just for David protein bars.

What do you think? Leave a comment down below.

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New at @Costco: @Oikos Protein Shakes.

Just picked these up and I’m really excited to try them – because the macros are absolutely wild:

🟢 170 calories
🟢 30g protein
🟢 5g fiber

It crushes the Protein Test (10g of protein per every 100 calories), and 5g of fiber in a shake? That’s pretty rare. Makes this a solid option for anyone focused on satiety, gut health, or just keeping snacks high-protein and balanced.

They’re selling at Costco for $29.99 for a pack of 18 – that’s only about $1.67 per shake. For the quality and convenience, that’s a steal.

Have you tried these yet? What do you think?

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I sat down with @Dr.Kuo at @Extension.Health and asked: “How do PRP and stem cells work in the body?”

Here’s what he explained 👇

🔘 PRP (Platelet-Rich Plasma) works by concentrating your own platelets—rich in growth factors—and injecting them into an injured area to jumpstart and amplify the body’s natural healing response. It’s like sending a concentrated boost of repair signals right where you need them.

🔘 Stem cells, on the other hand, exert their effects through what’s called a paracrine response—they release bioactive molecules that reduce inflammation, modulate the immune system, and stimulate surrounding cells to repair and regenerate tissue. Rather than becoming new tissue themselves, they create a regenerative environment that supports long-term healing, especially in cases of chronic injury or degeneration.

Both are powerful tools in regenerative medicine, but they serve different purposes: PRP enhances the healing process, while stem cells help rebuild.

#shorts