I’m sitting down to review the results from my Executive Health Scan bloodwork. Previously, I filmed a video where I underwent lab testing and discussed why regular bloodwork is essential for monitoring health.

While I typically get my labs done quarterly, this scan included a much more comprehensive panel. In addition to my standard tests, samples were sent to Boston Heart Health for further analysis. In this video, I’ll break down each result, explain what it means, and discuss why these markers matter to you.

If you’ve ever wondered what your bloodwork panels actually reveal about your health – or just want to be nosy and know what’s going on with my health – this video is for you. I’ll take a deep dive into every marker from my Executive Health Scan to help you better understand your own labs.

@ClioSnacks Greek Yogurt Bars.

At 140 calories and 9g of protein, they outperform even my cherished Yasso bars in terms of macros.

In gauging the appeal of a product, I rely on my girlfriend as the ultimate Litmus Test. Her preferences often reflect those of the general population. Conversely, as a certified Meathead, I’m open to consuming almost anything with favorable macros and a tolerable taste.

That being said, while she isn’t a huge fan of Yasso bars, Clio bars have won her heart.

Have you tried Clio Greek Yogurt Bars – do you like them?

#shorts

Steak color variations are a result of oxidation, a natural process where oxygen interacts with myoglobin in the beef. This can cause the meat to change from red to purple, gray, or other colors, and it’s unrelated to the cow’s diet.

It’s ironic that Paul is attributing this color change (and subsequent nutritional desirability) to grass, considering he’s publicly dismissed the nutritional value of vegetables and often demonizes them on social media.

I know that Paul has made the claim that cattle can absorb nutrients from plants but… human beings are omnivores – we are able to garner nutrients from BOTH vegetables and meat sources.

Regarding Paul’s points on regenerative farming… I’m cautiously optimistic. However, without proper regulation, there’s currently no accountability for farms using terms like organic, regenerative, or restorative.

This post is misleading nonsense.

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You shouldn’t be progressively overloading in the gym.

SIKE… That’s just clickbait. Here’s what you actually shouldn’t be doing:

You shouldn’t be adding 20lbs to your working weight every session. You also shouldn’t be adding 10 reps each time you lift. Progress doesn’t happen that fast—it’s much more gradual. Real progress looks like adding 2.5 lbs per side or maybe just 1 more rep per week on a lift.

If you’re progressing too quickly, you’re likely not pushing yourself hard enough in the first place.

But hey, if you realize you’ve been holding back, don’t dwell on it—just make a change. Moving forward, you need to truly challenge yourself. Progress will slow down, and every small improvement will take more effort.

Most weeks, I’m fighting for 5 more pounds or 1 extra rep on each set of an exercise.

That’s a good thing. Slower progress means you’re working at the right intensity and actually pushing yourself in the gym. This is true progressive overload and this is where change happens.

#shorts

High protein, low calorie options at @Aldi:

1️⃣ @EggLifeFoods wraps
2️⃣ Grass-fed 93/7 ground beef
3️⃣ Canned sardines
4️⃣ 93/7 ground turkey
5️⃣ Lowfat cottage cheese
6️⃣ Protein pancake mix
7️⃣ Protein Puffs

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Product Review: @MagicSpoonCereal Treats.

These treats are very similar to Rice Crispy Treats but with very fun flavors such as Marshmallow, Chocolate Peanut Butter, Blueberry Muffin, and Double Chocolate. Today, I’m trying Double Chocolate and Chocolate Peanut Butter.

Both of these are 140 calories, 12g protein, and 7g fiber. The macros are good even though they don’t pass The Protein Test – remember: 10g of protein per every 100 calories.

The taste? They’re decent. They taste great on first bite but I become fairly indifferent as I continue to chew on it. It’s a decent alternative to Rice Crispy Treats, however, I definitely prefer @Promix Protein Puff Bars. Promix Puff Bars are 150 calories, 15g protein, and 5g fiber.

In short, I would opt for Promix but am pleasantly surprised with Magic Spoon Treats.

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@JerseyMikes diet hacks:

🥪 Number 9 – Mini Club Supreme
White bread, swiss, no mayo, no oil
Macros: 390 calories, 35g protein, 3g fiber

🥪 Number 7 – Mini Turkey & Swiss
White bread, sub swiss, extra meat, no mayo, no oil
Macros: 360 calories, 33g protein, 3g fiber

🥗 Number 13 – The Original Italian Bowl
Bowl, extra Meat, no oil
Macros: 540 calories, 50g protein, 2g fiber

🥗 Roasted Chicken Breast Bowl
Bowl, extra meat, no oil
Macros: 300 calories, 40g protein, 2g fiber

🥗 Buffalo Chicken Cheesesteak Bowl
Bowl, extra meat, add mushrooms, no American, keep bleu cheese
Macros: 560 calories, 47g protein, 2g fiber

I’m sharing my grocery staples I keep buying on repeat—plus why they deserve a spot in your cart.

This week, I’m at Whole Foods walking through the aisles and breaking down some of the best foods for your health and why you should consider adding them to your diet.

📌TIMESTAMPS:
0:00 | Intro
0:53 | Olive oil
3:00 | Omega-3s
4:15 | Cruciferous vegetables
5:20 | Berries
6:35 | Flax, chia, hemp seeds
7:30 | Dark chocolate
8:55 | Sweet potatoes
9:45 | Nuts
10:45 | Outro

Most people have a sweet tooth and that doesn’t just go away when you’re dieting.

I’ve had a lot of people ask me to review the Smart Choice fudge bars because the macros are pretty similar to @Yasso bars:

▪️Yasso: ~100 calories, ~5g protein (depends on flavor you choose)
▪️Smart Choice: 100 calories, 3g protein

Yasso is made with Greek yogurt and some people simply don’t like the texture. Smart Choice, on the other hand, is made with skim milk.

Here at @Costco, you can buy a box of Yasso or Smart Choice bars for the same price at $11.99. However, the Smart Choice box comes with 18 bars and the Yasso box only comes with 15.

One thing to note, is that @Yasso come in a variety of flavors and keeping variability in your diet is crucial. My suggestion is to try both and see which one you prefer for your sweet treat needs.

#shorts

Looking at high protein, low calorie options here at @Walmart:

1️⃣ Egg whites – It doesn’t get much higher protein, lower calorie than this. Essentially every calorie in egg whites is coming from protein.

2️⃣ White fish – I like the wild-caught cod or wild-caught mahi mahi.

3️⃣ Shellfish – Something like scallops are extremely high in protein.

4️⃣ Chicken breast tenderloins – Poultry is a great choice for keeping calories low. Tenderloins are 110 calories with 26g of protein.

5️⃣ Whey protein – I suggest something like @IsopureCompany, @OptimumNutrition, or @Dymatize; just make sure to hit the ‘help’ button to access it at Walmart!

#shorts

Here’s the truth—you can transform your physique with just two workouts per week. The key? Prioritizing full-body training, pushing yourself with intensity, and hitting at least 3-4 sets per muscle group with compound lifts.

One of the easiest ways to do this is to do supersets of non-synergistic muscles. In simple terms, combining a push exercise with a pull exercise and a leg exercise all utilize different muscle groups. These can be done in unison, save time, and still garner awesome results.

The reason I know this method is so effective is because I’ve coached hundreds of high-performing professionals—private equity partners, business owners, and C-suite executives—who only have time to train twice a week with me. Even with limited sessions per week, they’ve made incredible progress in both strength and aesthetics.

Would training 3-4 days a week be better? Absolutely. But everyone has to start somewhere. And remember—training twice a week is always better than not training at all.

#shorts #bodybuilding #strengthtraining #transformation #myfitnessjourney #fitnesstransformation #transformationjourney #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

I spend about $120 a month on supplements—here’s what I’m currently taking.

But before we get into that, remember: You don’t take supplements just to take them. You need to:
✔️ Get bloodwork
✔️ Identify what’s actually necessary
✔️ Take the supplement
✔️ Retest to ensure you’re in an optimal range

You don’t know if you’re deficient unless you’re testing for it.

For most people, these five supplements should be the main focus:
1️⃣ Vitamin D
2️⃣ Fish Oil
3️⃣ Magnesium
4️⃣ Certain B Vitamins
5️⃣ Creatine

I genuinely believe these could clear up 80% of America’s deficiencies.

Here are the supplements I’m currently taking⬇️
🔘 Creatine Monohydrate $12
🔘 Vitamin D + K2 $15
🔘 Magnesium Glycinate $7
🔘 Fish oil $26
🔘 Multi Vitamin $23
🔘 Nac $19.50
🔘 Ubiquinol $15
🔘 Curcumin $11
🔘 DHEA $0.5
🔘 Glycine $4.5
🔘 Beta alanine $4
🔘 Taurine $1.5
🔘 TRT $25
🔘 Metformin $20
🔘 EPA $34.50
Monthly Total: $118.50

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