Diet-friendly @Starbucks drinks:

Vanilla Shaken Espresso | ~90 calories
• Grande shaken espresso
• Splash of oat milk
• No classic syrup
• 1 scoop of vanilla bean powder
• 2 packets of zero-calories sweetener

Caramel Cold Brew | ~75 calories
• Grande cold brew
• Caramel drizzle
• 2 pumps caramel syrup
• ¼ splash cream

Mocha Shaken Espresso | ~90 calories
• Shaken espresso
• Blonde roast
• No classic syrup
• 1 pump mocha
• 1 packet of zero-calorie sweetener
• Add almond milk

Sweet Cold Foam Cold Brew | ~45 calories
• Grande cold brew
• Skim milk cold foam
• 1-2 packets of zero-calorie sweetener

Iced Protein Coffee | ~170 calories 26g protein {for Core Power}
• Venti cup
• 2-3 shots of espresso over ice
• Fairlife Core Power vanilla protein shake

📲 Screenshot this picture next time you are on your coffee run!

This week’s YouTube video is all about my TRT regimen.

I’m breaking down my personal experience with TRT—my protocol, the side effects I’ve experienced, and what I do to manage them.

This video is especially important if:

✅ You’re considering TRT
✅ Someone you know is starting TRT

Disclaimer: I’m not a doctor and I don’t claim to be one on social media.

📌TIMESTAMPS:
0:00 | Intro
0:25 | My side effects
3:50 | Alternatives to TRT
4:40 | My TRT Regimen
15:15 | Recap of Regimen
16:00 | Outro

Do you need to track your calories?

Let’s put it this way – think of your calorie tracking as finances. Some people just have a natural sense for budgeting and some of us don’t. Because of this, you really have to sit down and write out a plan and follow it.

The same is true with your nutrition.

My #1 question to you is: Are you comfortable in your own skin? Do you like how you feel? Do you like how you look? Do you like how you’re performing?

If the answer is no, then you need to come up with a plan and start tracking.

That doesn’t mean you need to use a food scale for the rest of your life but it definitely means using one for the time-being and using an app to track your caloric intake. Doing this even for a couple of weeks will completely change your mindset and your understanding of nutrition.

So – do you need to track? That really depends on where you’re at and where you want to go.

You’re always going to look at your bank statements, but you don’t necessarily need to track that stringently if you’re in a good place.

#shorts #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Over the next few decades, I believe more and more people will choose to opt out of drinking alcohol.

In my lifetime alone, we’ve seen cigarettes and tanning beds fall out of favor as research revealed their long-term health risks. Remember when smoking on airplanes was the norm? I used to use a tanning bed regularly! Now, both are classified as Group 1 carcinogens—and so is alcohol.

Recently, the U.S. Surgeon General released a statement highlighting alcohol as the third-leading cause of preventable cancer in the United States, linking it to seven different types of cancer. He’s even proposing that alcohol carry a warning label, similar to those on cigarette packaging.

We’re already seeing a cultural shift, with younger generations leading the way in rethinking alcohol consumption.

📲 What do you think? Will more people start giving up alcohol in the years ahead? Share your thoughts in the comments!

#shorts #alcohol #drinking #smoking #tanning #carcinogens #healthyliving #health #healthy #wellness #fitness #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Greek yogurt is one of my favorite sources of protein.

I’m here at @TraderJoes to show you some things you can add to your Greek yogurt for nutrients and taste:

1️⃣ Sunflower Seed Butter – Adds healthy fats and makes the yogurt more satiating and creamy with a nutty flavor.

2️⃣ Berries – Provide antioxidants, fiber, and natural sweetness while adding a refreshing, juicy texture.

3️⃣ Cacao Powder – Easy to mix in and rich in polyphenols, iron, and magnesium.

4️⃣ 72% Cacao Dark Chocolate Chips – Adding dark chocolate to your diet has a ton of health benefits. Not only does it taste amazing, it also adds varied texture.

5️⃣ Chia Seeds – Not a personal favorite topping but a powerhouse of fiber, omega-3s, and protein. I actually start my day every morning with 2tbsp of chia seeds despite not being my preference of taste.

#shorts #traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Did you know that dogs now live long enough to die from age-related diseases?

Wolves in the wild, however, only live 6–8 years. Why? They face threats like untreated illnesses, predators, and harsh environmental conditions—factors that significantly shorten their lifespan.

This illustrates a concept called the Ancestral Fallacy—the mistaken belief that early humans or animals lived longer, healthier, or more fulfilling lives simply because of their “natural” lifestyles.

For example, domestic dogs live 12–15 years. Do you know how long wolves in captivity live? The same—12–15 years. And just like domestic dogs, they ultimately succumb to cancer or other age-related diseases.

Why bring up animals? Because this flawed reasoning is often used to promote the idea of returning to a “primal” or “ancestral” way of living.

Consider this: Paleolithic males had an average life expectancy of 33 years. Compare that to modern Americans, who now live well into their 70s, thanks to advances in medicine, better nutrition, and an improved understanding of health and wellness.

In short, don’t fall for the Ancestral Fallacy. It’s a marketing tactic designed to sell you on the romanticized notion of a naturalistic lifestyle—often tied to overpriced products or gimmicks. All it really does is promote distrust in modern medicine and the food we eat. Be smarter than that.

#shorts #seedoil #carnivorediet #carnivore #primal #ancestral #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam