Insurance companies are winning—but that doesn’t mean you should lose.

Let’s be real: insurance companies are raking in record profits while jacking up premiums and offering us less in return. Nothing new, right?

I constantly talk about the importance of getting your bloodwork done. I’ve shared which labs I typically request and tried to give you the confidence to advocate for yourself with your doctor.

Remember: You are an asset.

Getting lab work might feel excessive or unnecessary, but it’s one of the best investments in your long-term health. One of the biggest objections I hear is cost. If the additional panels I recommend aren’t in your budget, start with the basics—something is always better than nothing.

Another common concern? That too much testing is “harmful.” I think that’s complete nonsense. Before doing additional testing, inquire about any possible side effects and see if they pertain to you. In the case of my CCTA scan, contrast can sometimes elevate kidney function. So I spoke to my primary care physician and my concierge doctor and neither of them had concerns about going forward with the Executive Scan.

Another concern is anxiety from false-positives. As an example, from my own life, my AST and ALT have always been slightly elevated. The first step is to retest your labs which I went ahead and did. I had multiple panels coming back with my liver functions slightly elevated. At this point, I talked to my doctor about getting a sonogram on my liver. The results of this additional testing via sonogram came back perfectly normal. Now, I have peace of mind that my liver is fine and have increased confidence that my AST and ALT are elevated due to working out so intensely.

It’s always important to defer to expertise, your doctor; however, don’t be afraid to advocate for yourself or to get a second opinion. More information isn’t dangerous but ignorance can be. Yes, excessive testing can lead to anxiety, but it can also catch something early. And when it comes to your health, the risk is almost always worth the reward—especially if you have the means to do so.

Be proactive. Get tested. Take control of your health.

#shorts

Hypertrophy is just a fancy term for building muscle—something that lifters, athletes, and fitness nerds love to talk about. But not all muscle growth is the same. There are actually two types of hypertrophy in the cell you should know about:

1️⃣ Sarcoplasmic Hypertrophy – This occurs when more fluid (mostly water, glycogen, and other nutrients) is stored within the muscle cell, making muscles appear fuller or more pumped.

2️⃣ Myofibrillar Hypertrophy – This is an increase in the actual muscle fibers’ size and density, leading to stronger and bigger muscles.

So why am I talking about this? Two reasons:

✅ Education – Understanding the science behind muscle growth helps you train smarter.

✅ Busting Myths – Many of my clients panic when they see the scale jump after increasing carbs or starting creatine. They assume they’ve gained fat overnight, but in reality, it’s just sarcoplasmic hypertrophy—water being drawn into the muscle. This can make muscles look fuller but it’s not the same as gaining fat.

It’s also important to differentiate between lean mass and muscle mass. Lean mass includes muscles, bone, organs, and water while muscle mass refers specifically to the actual muscle fibers. So if you see the scale go up after dietary changes, don’t stress—it’s often just your muscles holding more fluid, not unwanted fat.

Train hard, stay consistent, and trust the process.

#shorts

Checking out the L’Oven wraps at @Aldi:

1️⃣ Keto Wraps | 60 calories, 13g fiber, 4g protein
2️⃣ Carb Control | 60 calories, 8g fiber, 5g protein
3️⃣ Protein | 120 calories, 10g fiber, 12g protein

The clear winner is the Keto Wrap. Even though I’m not a fan of keto-focused marketing, the macros speak for themselves. Since my main protein source comes from what I put in the wrap—like chicken—I don’t need the wrap itself to have 12g of protein.

Have you tried these? Which one’s your go-to, and what are you making with them?

#shorts

@GreenLifeNY has completely transformed my health and fitness routine.

With my career and family taking priority, cooking three fresh meals a day isn’t always realistic. I always make time to cook and enjoy dinner with my family, but during busy work days—whether I’m coaching or creating content—I need something fresh, healthy, and hassle-free.

Green Life delivers straight to my door, making it incredibly convenient. Plus, the meals arrive fresh, not frozen, in an insulated bag. I also love supporting a small business because it allows for direct communication if I have any questions and I always get top-notch customer service.

This week, I got the bison bowl, bison burger, chicken teriyaki bowl, and turkey chili. Their menu offers a variety of options with all calories and macros listed.

At this point, I could get meal prep from any company for free, but I choose Green Life because they truly stand out from the rest.

#shorts

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

Here at @Costco reviewing fish oil. Here’s what you should consider buying and what you should stay away from.

@SportsResearch and @NaturesBounty are both great. The Kirkland brand, however, is not so great.

Here are some considerations when choosing Fish Oil:

🔘 Has it been third-party tested?
🔘 Does it list out each form of Omega-3?
🔘 Are EPA and DHA listed separately?
🔘 What’s the potency? You want around 500mg of EPA and DHA.

If I’m at Costco, I’m going with Triple Strength Omega-3 Fish Oil from Sports Research. Nature’s Bounty is a close second, but I’m staying far away from the Kirkland brand.

#shorts #costco #costcofinds #costcodeals #fishoil #supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’ve mastered diet-friendly grocery shopping at @Target. Here are my staples:  

🔹 Good & Gather: Premade meats (shredded chicken, grilled fajita strips), triple berry blend, salmon burgers.
🔹 @Good_Culture: Nonfat cottage cheese for a protein-packed snack.
🔹 @Oikos Triple Zero & Chobani Complete: Easy high-protein yogurt and shakes.
🔹 Fat-Free @Fairlife Milk: A fridge must-have.
🔹 @MissionFoodsUS Carb Balance Wraps & @SchmidtOldTyme 647 Bread/Buns: High-fiber essentials for sandwiches, burgers, and wraps.
🔹 @KodiakCake Mix: Boost protein with egg whites.
🔹 @DrinkOlipop Soda: Soda alternative for a fiber boost.
🔹 Favorite Day Ice Cream: Mocha Cold Brew is my favorite.
🔹 @PremierProtein Shakes: Perfect for on-the-go.
🔹 @QuestNutrition Protein Chips: Spicy flavors are the best.
🔹 @AllGoodles Pasta: Protein and fiber-rich perfection for pasta night.

Comment ‘JZGROCERY’ below for more of my grocery list staples.

#protein #highprotein #target #targetfinds #targetrun #targethaul #dietingtips #weightlosstips #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam