Losing weight doesn’t mean you can’t have snacks. Here’s a list of healthy snack options with great macros to help you stay on track with your nutrition plan.

BREAKFAST
Stack’d Pancakes
Viking Waffles

DAIRY
Chobani Zero Sugar Yogurt
Cabot Cheese Sticks

CHIPS
Quest
Legendary

PROTEIN BARS
Barebells
David Protein

ICE CREAM
Yasso Greek Yogurt Bar
Halo Top Ice Cream

Want to see the full list? Click the 🔗 in bio to download my healthy snacks guide.

I’m in week 7 of a 10-12 week fat loss phase. Here are the 4 things that have helped me lose body fat.

1️⃣ Fiber Maxing: I make sure I’m getting enough fiber in every meal and feeling full consistently throughout the day.

2️⃣ Set Windows for Eating: I start eating around 7:00am every day, and I stop eating at 7:00pm.

3️⃣ Push Dinner Later: This is a double-edged sword because if you eat later, your heart rate will be more elevated closer to bedtime. However, eating closer to bedtime means I feel more satiated before I go to sleep.

4️⃣ Stay Active: I make sure I hit my step goals and I don’t miss any workouts.

In addition to these 4 things, I’ve also limited the number of times I go out to eat to just once per week. I do enjoy a nice meal at a restaurant where I really don’t have to restrict myself too heavily. But for me personally, dropping that down to once a week has been really helpful for my weight loss.

Want to lose fat, build muscle, and get into the best shape of your life? Call me. 📞 Click the link in bio to book a 10-minute phone call with me to learn more about my coaching program.

Reading something you’ve searched on Google is not research.

In college, I took a class called Research Methods 300. During that class, we did actual research that was eventually published in an peer-reviewed academic journal.

When you read something on the internet, or you listen to an episode of a podcast, those are examples of you learning. You are reading or watching things that are helping you learn about a subject, but those are not examples of you doing research.

I’ve only ever done research once in my life because I’m not a researcher. I’m a practitioner. I help people lose weight and build muscle, and a lot of those practices are based on research that I have read or listened to. Then I apply those things in the gym or through my coaching program.

Reading the title or the abstract of a research paper is not reading the research. Also, just reading one paper is not enough. You need the consensus of the available literature at the time. Very few topics are simple. You should listen to multiple perspectives on a topic to realize how much context there is to any conclusion.

Do not confuse learning with researching.

If you’re ready to learn how to get into the best shape of your life, click the link in my bio to get started with my coaching program.

Is being lean enough anymore? Here’s what I think.

Medications like GLP-1s are part of everyday culture now, and they’re only becoming more and more powerful. Retatrutide has gone through its second phase of clinical trials, and it’ll be hitting the marketing soon. The fourth generation of these medications is already being talked about, and these could have muscle-preserving antibodies.

Having a strong, muscular physique is where we’ve been trending. A subset of our culture is interested in skinny, and they always have been. The reality is, most people aspire to have a muscular body that’s able to perform while still being lean.

Fitness isn’t going away. GLP-1 medications make it easier to get lean, but being in shape is crucial because it’s so strongly tied to longevity. There are still plenty of people who are interested in staying fit so they can watch their kids grow up and so they can function into their 70s and 80s.

If you’re ready to get the body you’ve always dreamed of, click the 🔗 in bio to get started with my coaching program.

One of my biggest fears in life is having a stroke.

This might be a completely irrational fear, but it’s on the list with getting pancreatic cancer or getting audited by the IRS.

When it comes to preventing strokes, in addition to keeping tabs on your blood pressure, one main thing you can focus on is eating enough potassium. You should be getting about 3,000mg per day.

An easy, inexpensive way to get more potassium in your diet is to buy potassium salt. You can order it online for just $12, and it’s a combination of potassium and sodium.

If you incorporate more potassium into your diet, you will be 20-25% less likely to have a stroke. So add some potassium salt to your diet. Your future self and your family will thank you.

TELL ME: Are you using potassium salt to increase your potassium intake? Let me know in the comments. 👇

Walmart has a huge selection of high protein foods that I love. Here’s a list of my favorites that help me get the protein I need while keeping my calories low.

PROTEIN:
Frozen Mahi-Mahi
90/10 Grass-Fed Beef
Chicken Thighs

EASY TO PREP:
RealGood Foods Chicken Strips
Catalina Crunch Cereal
Kevin’s Natural Foods Korean BBQ

YOGURT AND BARS:
Oikos Triple Zero
Quest Bars
Yasso Bars

Share this with a friend who needs more protein in their life, and tell me which is your favorite high protein food from this list in the comments. ⬇️

Most of the time I spend at the gym is resting.

If I’m warming up on a leg press, I might be on that machine for 10 minutes. Most of that time is going to be me huffing and puffing in between sets. I might even be staring at my phone for a lot of that time.

That is how you train effectively.

1️⃣ Train near to failure
2️⃣ Use a full range of motion
3️⃣ Use standardized technique
4️⃣ Rest 2.5-3 minutes between each set

If you take smaller rest breaks (90 seconds or less), you’re actually making each subsequent set less effective.

If you’re frustrated with someone who’s sitting on a machine for a long time, just go up and ask “Can I work in?” Most people are cool with it, it’s just simple gym etiquette. The reality is resting in between sets is how you train as effectively as possible.

I can help you train effectively to get the body you’ve always wanted. Click the 🔗 in bio to learn more about my coaching program.

I went shopping at Whole Foods for what the healthiest people in the world eat: the Mediterranean-ish diet. We’re loosely following the foods from the Mediterranean diet, and strictly following the 3 pillars for this diet, which are:

✅ Plant-based foods, including micro broccoli, blueberries, and sweet potatoes
✅ Healthy Fats (monounsaturated and omega-3 fats), including olive oil, dark chocolate, and wild-caught king salmon
✅ Quality protein, including 93/7 ground beef, non-fat Greek yogurt, wild-caught shrimp

The full video is on my YouTube channel right now. Click the link in bio to see what the healthiest people in the world eat, and what you should be incorporating into your diet too.

What do the healthiest people in the world eat? Turns out, they stick to the Mediterranean diet, which can dramatically reduce cardiovascular risk. We’re following the Mediterranean-ish diet, which means we’re loosely following the foods from this diet but strictly following the pillars from it.

I went shopping at @WholeFoods to break down the 3 pillars of this diet:

✅ Plant-based foods
✅ Healthy Fats (monounsaturated and omega-3 fats)
✅ Quality protein

Here’s what I bought:

🐟 Wild-Caught Shrimp & King Salmon – Lean, omega-3-rich proteins that pass my Protein Test
🥩 93/7 Ground Beef – 25g protein, 170 calories, 3.5g saturated fat per serving
🫙 Chobani Nonfat Greek Yogurt – 16g protein, 90 calories, 0g added sugar
🍠 Sweet Potatoes – Antioxidant-rich, high-volume carb loaded with potassium & magnesium
🥦 Micro Broccoli (Broccoli Sprouts) – Dense in sulforaphane, a powerful cancer-fighting antioxidant
🫐 Blueberries – Rich in anthocyanins for cognitive function; 1 cup/day linked to improved brain performance
🫘 Black Beans & Kidney Beans – 110 cal, 7g protein, 9g fiber per serving — fiber-maxing essentials
🍫 Dark Chocolate (72%+ cacao) – ~120 calories/day, loaded with polyphenols
🥜 Peanut Butter – Monounsaturated fats for heart and cognitive health
🫒 Extra Virgin Olive Oil – The richest source of polyphenols; always choose dark glass with a visible harvest date
By eating foods like these and sticking to a Mediterranean diet, we can increase our chances of living a long, productive life and looking good while doing it.

If you want to improve your nutrition and fitness, head to jacobzemer.com to learn more about my coaching program, where I’ve helped thousands of people get into the best shape of their lives.

Client Spotlight: Ian Dinsmore is an executive who’s 40 years young and LOST 56 LBS on my coaching program 🔥

Ian has been incredibly coachable and maintained exceptional communication throughout this entire process. I still remember our first interaction on his onboarding call. He has a truly contagious smile and personality that immediately stood out. He brought that same positivity and energy into his journey, and it has been incredible to watch.

It has also been really special seeing both him and his girlfriend, Colleen, support one another in their pursuit of health and fitness throughout this journey. Ian has lost over 50 lbs during his time on the program and has completely transformed his physique. He is incredibly strong, pushes himself hard in the gym, and never misses a lift.

We are currently running a maintenance phase before he eventually enters another fat loss phase on his own. I am extremely confident that he will continue crushing it, elevate his physique even further, and keep progressing day in and day out. I’m really excited to continue partnering with him on his training moving forward. Honestly, Ian is a dream client. His work ethic, consistency, and communication make my job that much easier.

If you’re ready to transform your body and get into the best shape of your life, call me. 📞 Click the link in bio to book a 10-minute call with me and learn more about my coaching program.

@Starbucks lovers: this guide is for you.

Here is my list of drinks for under 120 calories that still taste great without pushing you too far over your calories.

COLD:
Vanilla Sweet Cream Cold Brew
Vanilla Sweet Cream Nitro Cold Brew
Iced Shaken Espresso

HOT:
Cappuccino with Nonfat Milk
Almond Milk Latte
Caffe Misto

MOCHA:
Iced Skinny Mocha
Iced White Mocha
Coconut Mocha

FRUIT:
Mango Dragonfruit Refresher
Raspberry Matcha Latte
Strawberry Acai Refresher

Send this to a friend and comment below which one is your favorite. ☕️👇

Follow me @jazemer9 on the Beli app. I’ve ranked over 400 restaurants in the NYC and Westchester area.

Here’s how to order out at restaurants and still look good naked.

1️⃣ PLAN AHEAD
Look at the menu ahead of time and stick to your game plan.

2️⃣ ORDER SIMPLE INGREDIENT FOODS
It’s a lot easier to tell how many calories are in a filet (single ingredient) rather than a lasagna (a lot of ingredients).

3️⃣ ASK FOR DIFFERENT PREPARATION
Even if you order a single ingredient food like a filet, it’s going to have a lot of butter and oil on top of it. Either ask for your food to be prepared differently, or account for those additional calories.

4️⃣ GET THE SAUCE ON THE SIDE
Even if it’s a low calorie dressing, order it on the side. It’s a lot more difficult to account for all those extra calories if it’s already on top of your food.

5️⃣ YOU CAN’T HAVE IT ALL
You can have an entree and a small dessert, or you can have an appetizer and an entree, but don’t go for all three. Pick and choose what you really want, and portion it correctly.

If you want to help taking control of your nutrition to get the body you’ve always wanted, click the 🔗 in bio to learn more about my coaching program.