Someone recently left a comment on my @Bodybuildingcom podcast feature saying: “VO2 max is the leading indicator for length of life. Grip strength is probably the leading indicator for quality of life.”

I don’t necessarily disagree, but there’s an important distinction to make – one is mechanistic, while the other is correlational.

VO2 max – the maximal rate of oxygen consumption during exercise – is a direct mechanism for longevity. A higher VO2 max improves cardiovascular and pulmonary function, meaning it actively contributes to a longer life.

Grip strength, on the other hand, is just a correlation. A strong grip doesn’t cause you to live longer; it’s simply associated with greater muscle mass, strength, or an active lifestyle. You could have an elite grip but still suffer from cardiovascular disease, diabetes, or other health conditions that impact longevity.

VO2 max stands apart because its benefits are independent of other factors meaning it’s a clear predictor of lifespan. Grip strength? A useful indicator, but not the driving force.

#shorts

Showing you how to hit 150g of protein for 1500 calories at @WholeFoods:

🍳 Breakfast – 2 spinach and egg white bites + 3 slices of @Applegate ham + @FoodForLifeBaking Ezekiel english muffin | 400 calories 40g protein

🥩 Lunch – 4oz 93/7 ground beef + 200g yellow potatoes + 200g frozen mixed vegetables | 457 calories 32g protein

🥤 Snack – 2 @SlateMilk protein shakes + 90g raspberries | 257 calories 41g protein

🐟 Dinner – 6oz cod + 200g steamed broccoli + 200g sweet potato + 2oz broccoli sprouts tossed in 2tbsp @WaldenFarms_USAofficial balsamic vinaigrette | 387 calories 39g protein

TOTAL: 1501 calories 152g protein

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Come with to Costco for a quick shopping spree. We take an in-depth look at 25 of my favorite low calorie, high protein foods. These are items that I personally buy when shopping at Costco and have recommended to the thousands of clients who have lost weight with me.

📌TIMESTAMPS:
0:00 | Intro
0:40 | Ground turkey
1:05 | Chicken
1:50 | Lean ground beef
2:05 | Top sirloin
2:15 | Kevin’s Ready Made Meals
2:35 | Amylu’s Ready Made Meals
3:00 | Seafood
3:35 | Party chicken wings
4:10 | Smoked salmon
4:25 | Eggs and egg whites
5:00 | Protein bars
5:50 | Protein powders and shakes
6:45 | Frozen chicken
7:15 | Yogurt
7:45 | Fudge bars
8:00 | Outro

One of the biggest impacts on your health is cardio. I’ve loved weight training my entire life, but in the past few years I’ve seen everyone act like that’s enough to optimize your health. Strength training is an amazing place to start but adding cardio to my training has taken my health and performance to new levels. 

Three years ago, in my 30s, I scored a 47 on my VO2 max. The score was considered “fair”. As someone who was approaching my 40s, combined with a family history of heart disease, it was at that moment that I decided to change that. 

Two years ago, I scored a 51 on my VO2 max. Last year, I scored 53.7. Both of these scores are considered superior but I have a goal of reaching a VO2 max of 60. For my 42nd birthday, I tested my VO2 max and scored 55.6.

This is my current cardio protocol – what I recommend to clients may differ based on their level of adherence:

Zone 2
🔘 90 minutes per week
🔘 Broken up into three 30-minute sessions
🔘 I prefer to ruck using a vest that’s approximately 20% of my body weight on a treadmill at a pace of 4mph
🔘 I keep my heart rate between 120-130bpm
🔘 I choose this modality because it’s minimally fatiguing for my legs. I absolutely love weight training and I train my legs every 4 days using very heavy weight – I don’t want my cardio to affect my ability to lift heavy.

Zone 4-5
🔘 35 minutes per week of HIIT
🔘 Broken up into two sessions of 1:1; one session of Norwegian Protocol
🔘 1:1 sessions are done on the SkiErg typically with 30 seconds on, 30 seconds off with an average watt of about 400 
🔘 Norwegian Protocol is four rounds of 4-minutes with watts around 250 with a 3-minute rest break between each round
🔘 The goal is to get my heart rate into the 160s, 170s bpm

Sauna
🔘 100 minutes per week 
🔘 Broken into four 25-minute sessions
🔘 When I’m using my home @SISU_sauna, I keep the temperature at 190 degrees
🔘 When I’m using saunas away from home, I keep the temperature around 175 degrees
🔘 Quickly after entering the sauna, my HR enters the 90s and escalates over time to the 130s

Product Review: @QuestNutrition Cheese Crackers.

I enjoy sharing product reviews, although people often assume they’re sponsored. In reality, many brands restrict posts about other products and I want to discuss all of my favorite brands freely.

That being said, here’s my genuine review of Quest Cheese Crackers.

The macros are decent with 130 calories and 10g of protein. While they don’t quite pass The Test, they do offer 5g of fiber.

The taste is excellent too. The cheese flavor is spot on, and the spicy varieties are always bonkers good. I’m usually not a fan of cheese-flavored protein products, but Quest has done a fantastic job with these crackers.

#shorts

Should you be eating grass-fed or grain-fed beef?

When selecting animal protein, I follow three key criteria:

1️⃣ The Protein Test – 10g of protein per 100 calories is the benchmark.
2️⃣ Leanness – The meat should have ≤10g Total Fat or ≤4g Saturated Fat per serving.
3️⃣ Grass-Fed vs. Grain-Fed – Grass-fed beef contains more Omega-3s, but keep in mind that beef is a secondary source of EPA and DHA. Seafood is the true Omega-3 powerhouse. While grass-fed is superior to grain-fed nutritionally, beef shouldn’t be your go-to source for Omega-3s, you should rely on seafood for this.

Ideally, your protein source checks all three boxes for optimal nutrition.

#shorts

Here at @TraderJoes going over foods that are high in Omega-3s:

1️⃣ Wild-caught sockeye
2️⃣ Norwegian farm-raised salmon
3️⃣ Grass-fed beef
4️⃣ Pasteurized eggs
5️⃣ Canned sardines, mussels, trout, anchovies
6️⃣ Flax, chia, and hemp seeds

#shorts

Many people view fitness as a destination rather than a journey. But the truth is, fitness doesn’t have an endpoint. It’s something you work at for life.

Weight training, cardio, nutrition, and maintaining a healthy body composition aren’t short-term goals – they’re lifelong commitments.

The more you put into fitness, the harder it pushes back. It’s a game of diminishing returns. As you build more muscle, it becomes increasingly difficult to add more. As you get stronger, progress slows.

That’s why enjoying the process and surrounding yourself with a supportive community is a gamechanger. If you love your workouts and the food you eat, you’ll stick with them long-term.

If you treat fitness as a destination, you’ll reach your goal, then ease up and lose progress. But if you see it as a daily practice, you’ll build something sustainable for life.

#shorts

Zemer Method: Coaching Client Spotlight – Dave D. I have been working with Dave through my Accountability Coaching via @getverb. He came onto coaching with the ultimate goal of losing weight and getting in the best shape of his life. He’s a busy lawyer who travels 2+ times per week for work. Here are some of his wins so far:

✅ Lost 32lbs since starting with me in October 2024
✅ Consistently hits 12k step goal each and every single day
✅ Lifts 4 times per week; twice with a trainer and twice on his own

Here’s what his doctor had to say at his annual physical:

“One of the top five year-over-year transformations I have seen in my career without weight loss medications.”

In five months, his markers had changed drastically:

⬇️ Visceral adipose tissue is down 60 points – from 120 to 60
⬇️ Body fat percentage is down 11% – from 31% to 20%
⬆️ VO₂ max is up slightly from 49 to 51
➡️ Lost very little muscle mass despite significant fat loss

Dave said, “I cannot thank you and your team enough. This isn’t just life-changing—it’s life-prolonging.”

Link in bio and story to change your life. #shorts

Super excited to share this week’s video: My VO2 Max Experience at XFit Lab with Dr. Isiah.

The last time I had my VO2 max tested here was two years ago, when I scored a 53. This time, I was determined to push harder and improve my results – and I’m happy to say I did just that.

Before the test, Dr. Isiah and I did an updated Resting Metabolic Rate (RMR) test, then headed to the Assault Bike to start VO2 max testing. With TOOL blasting through the speakers, I locked in and gave it everything I had.

If you’re interested in VO2 max testing and live near Westchester, I can’t recommend XFit Lab enough. If not, I highly encourage you to find a testing facility near you. This data is invaluable. Remember: a higher VO2 max means better cardiovascular health, and cardiovascular disease remains the leading cause of death in the US.

Knowledge is power. Stay proactive with your health by getting tested and knowing where you stand.

Try this simple drill to improve your squatting mobility:

1️⃣ Hold onto a pole or safety rack
2️⃣ Keep yourself as upright as possible
3️⃣ Sink all the way down into your squat until your hamstrings touch your calves
4️⃣ Repeat as needed and gradually progress your squat mobility!

#shorts

Both whole Greek yogurt and nonfat Greek yogurt are processed foods.

If you assume nonfat Greek yogurt automatically contains more additives and preservatives, I have a suggestion: Check the nutrition label.

Or better yet, let me do it for you. Greek yogurt doesn’t come straight from a cow’s udder in its final form – it’s always processed. However, adding something like blueberry compote turns it into an ultra-processed food.

The difference between whole fat and nonfat Greek yogurt comes down to the milk used. Here is literally what the back of the labels say in front of me:

🥣 Whole fat Greek yogurt → Cultured pasteurized whole milk
🥣 Nonfat Greek yogurt → Cultured pasteurized skim milk

That’s it. The only difference is whether the cream is separated. Neither of these options are ultra-processed, and there’s nothing wrong with either one.

#shorts