Today, I’m reviewing RHO, a supplement company, to help you see through what’s likely to be the next big marketing trend: longevity.

The short version: RHO’s products are overpriced and under-dosed.

Here’s the breakdown:

🔘 NAD+: You need between 100-300mg per day. RHO’s formula has 100mg.
🔘 Resveratrol: Ideal dosage is 500-1000mg per day. RHO has only 75mg.
🔘 Curcumin: You need 400-600mg per day. RHO provides 200mg.
🔘 Glutathione: RHO includes 500mg, which is actually a decent amount, but you’re better off taking N-acetylcysteine and Glycine, the precursors to Glutathione, which are more bioavailable.

For these three supplements, RHO will cost you $130/month or $113/month if you subscribe and save.

Now, here’s my routine and cost breakdown:

🔘 NMN – 500mg for $10/month
🔘 Curcumin – 500mg for $11/month
🔘 Resveratrol – 1000mg for $28/month
🔘 N-acetylcysteine + Glycine – $17/month
 
Total: $66/month, which is half the price of RHO, and more importantly, my dosages are actually effective.

🚨 NAD+ is a heavily debated supplement. I’ve heard strong perspectives on both if it’s worthless or worthwhile. A lot of scientists I respect say it’s useless to take while others see value in it. I personally am still taking NMN, because the $10/month it costs is negligible for me. However, I think the evidence could go either way at this time.

🚨 Resveratrol is another heavily debated longevity supplement. At this time, it seems like the evidence is not compelling for its use. I don’t think there will be any ill health effects but I don’t believe it is likely to be beneficial to humans.

Let me know what products to review next in the comments!

#supplements #supplement #supplementreview #dietarysupplement #antioxidants #antiinflammatory #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam#performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Today’s weekly grocery haul is coming from Aldi!

Originally, I planned to shop at Walmart, but a surprise fire alarm forced a quick change of plans—so we pivoted to Aldi instead.

Aldi is a powerhouse when it comes to affordability, offering a solid produce selection and constantly rolling out innovative, diet-friendly products (like high-fiber wraps!). In this video, I take you through my entire grocery haul for the week, breaking down why I choose each item—from antioxidants and anthocyanins to sulforaphane.

I also dive into The Protein Test and The Lean Protein Test, giving you practical tools to make smarter choices for your diet next time you hit the store!

📌TIMESTAMPS:
0:00 | Intro
0:55 | Pre-made meat
2:45 | Blueberries
3:20 | Cruciferous vegetables
4:55 | Oranges
5:20 | Sweet potatoes
5:45 | Wraps
6:20 | Bread
6:30 | Dark chocolate
6:55 | Beef
7:50 | Chicken
8:30 | Lunch meat
8:50 | EggLife
9:05 | Eggs + Greek yogurt
9:50 | Outro

Your daily calories DO NOT restart at midnight.

Think about your calories like a bank account.

If you have a goal of eating 2000 calories in a day and eat 2800, those 800 extra calories roll into the next day. So, even if you work really hard Monday through Friday to maintain your deficit, the weekend can absolutely obliterate that deficit if you throw caution to the wind, stop logging, and eat whatever you want.

🔑Consistency is key! Remember to maintain your dieting practices 7 days a week, not 5. Or you can pull yourself out of any progress real fast.

#shorts #caloriesincaloriesout #cico #diet #highprotein #highfiber #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I got this comment recently: What if I don’t like fish? Is there something else I can do to get Omega-3s?

Your richest sources for EPA and DHA are going to be salmon, trout, and mackerel but there are other options. Here at @TraderJoes, I would pick up:

1️⃣ Grass-fed beef – Has a higher amount of EPA and DHA compared to grain-fed.
2️⃣ Cage-free eggs – In an ideal world, pasture-raised would be even better but this is what’s available at Trader Joe’s.
3️⃣ Chia, hemp, flax seeds – Contains ALA which tends to be less bioavailable than EPA or DHA but still valuable.
4️⃣ Omega-3 supplements – I take prescription-grade fish oil and commonly recommend Nordic Naturals to clients.

#shorts #fishoil #supplements #supplement #dietarysupplement #supplementsmarter #omega3s #costco #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is how to hit 150g of protein at @Costco:

🫐 Breakfast: 400g nonfat Greek yogurt + 100g Kirkland Triple Berry Blend | 268 calories 43g protein

🍚 Lunch: 3.5 cups @Kevins.Natural.Foods stir-fry + .5 cup cooked white rice | 627 calories 55g protein

🍫 Snack: Kirkland protein bar | 190 calories 21g protein

🐟 Dinner: 6oz Chilean sea bass + 120g yellow potatoes + 230g steamed broccoli | 574 calories 31g protein

TOTAL: 1502 calories 147g protein

#shorts #costco #costcofinds #costcolist #costcohaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A lot of lifters love to trash cardio, claiming it kills your gains and that lifting weights should be your sole focus. Honestly, that’s nonsense. Cardio isn’t just about aesthetics—it’s about your health. Cardiovascular disease remains the leading cause of death, and neglecting your heart health is a mistake.

Here’s my current cardio routine:

🏃🏻‍♂️Zone 2 – 120 minutes per week
I throw on a weight vest and set the treadmill to keep my heart rate steady at 120 bpm. I usually break this into either three 40-minute sessions or four 30-minute sessions, typically done after weight training.

🏃🏻‍♂️HIIT – 2 sessions per week (15 minutes each)
My go-to format here is 20 seconds on, 40 seconds off, repeated for 15 minutes using either a SkiErg or battle ropes.

In total, I’m clocking 150 minutes of cardio per week, spread across about five sessions. Prioritizing your heart health isn’t optional—it’s essential. Let’s take care of the engine that keeps us running.

#shorts #cardio #cardiotraining #training #trainingtips #trainertips #fatloss #weightloss #strengthtraining #fitnesstips #weightlosstips #musclebuilding #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re here at @Walmart going through their protein supplement aisle.

Remember: 80% of the foods you eat should be single ingredient and protein supplements should be supplemental in helping you hit your nutrition targets.

1️⃣ @Barebells.USA – Incredible tasting flavors that remind me more of candy bars than protein bars.
2️⃣ @QuestNutrition – Their chips are my absolute favorite protein food in the game right now. All of their spicy flavors are top tier.
3️⃣ @PremierProtein – Variety is the spice of life and definitely necessary when dieting. Premier Protein premade shakes have a lot of fun flavors to keep things interesting.
4️⃣ @LegendaryFoods – Their protein poptarts are my go-to snack when I’m on the run. Hot Fudge Sundae and Red Velvet are my favorite flavors.

#shorts #protein #highprotein #proteinshakes #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Hard hitting question: Is obesity a choice?

This is a loaded question—controversial and tough to answer. If you asked all of America, the opinions would likely be split.

I’ll approach it from my own personal experience: Is being in shape a choice?

In my experience, the actions leading to being in shape are absolutely choices. Let me explain: hitting my workouts, prioritizing protein and fiber, hitting my daily step goal, and getting regular lab work done—these are habits I’ve built, choices I’ve made, that have helped me stay in shape over time.

But here’s the reality: circumstances outside of your control can always show up. For example, I could wake up tomorrow and be diagnosed with something like pancreatic cancer, which isn’t a choice and could take a toll on my health and fitness.

So, is obesity—or being in shape—a choice? Not entirely. There are factors beyond your control, but the things you can control? You owe it to yourself to take ownership of those.

While I don’t believe it’s completely a choice, I do believe the that small, consistent actions that you take each day to be in shape, are choices. In life there will always be things you can’t control, but it makes it essential to control the things you can. Life may have its curveballs, but your habits are your responsibility.

#shorts #fatloss #fatlossjourney #weightloss #weightlossjourney #protein #highprotein #weightlifting #fitnessmotivation #healthyeating #fitnessgoals #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Struggling to hit your daily protein goal? You’re not alone—tracking your food can be tricky, especially when trying to prioritize protein.

That’s why I created this Protein Cheat Sheet to make it easier for you to reach your nutrition targets without overthinking it. This sheet includes all the high-protein foods I personally enjoy on a daily or weekly basis:

🔘 Dairy: Eggs, egg whites, nonfat greek yogurt, low fat cottage cheese
🔘 Meat: Chicken breast, ground turkey, salmon, shrimp, top sirloin
🔘 Even some vegetables: Black beans, edamame
🔘 And of course, my favorite protein bar when I need a quick snack: @BuiltBar

Remember: Pair your protein with fruits or veggies at every meal for a protein and fiber 💣

Save this image for quick reference!

#highprotein #easymeals #groceryguide #groceryhaul #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Today’s video is a bit different! I’m going through my wardrobe, pulling everything out of my closet, and answering your questions about what I wear in my videos.

If traditional clothing doesn’t fit quite right because you have a more athletic or muscular build—or if you just like my style—this one’s for you!

Here are my staples:

Jeans – AG Jeans; Gap Athletic Fit
Workout Pants – Lululemon Pace Breaker + Surge
Sweatpants – Lululemon; Goodlife
Shorts – Lululemon Pace Breaker; Ten Thousand
Underwear – Lululemon; Calvin Klein
Socks – Nike Dri-Fit; Calvin Klein dress socks
T-shirts – Goodlife
Hoodies – Lululemon; Goodlife; Rhone
Sweaters – Peter Millar; J.Crew
Button-ups – Goodlife
Everyday Sneakers – Nike Air Max 270
Lifting Shoes – Nike Metcon 8
Running Shoes – Hoka Clifton 9
Comfy AF Shoes – Kane
Boots – Thursday Boot Company
Jackets – Moncler

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Like many of you, today I am enjoying the Super Bowl!

Dieting is about 320 days a year. If you are looking for awesome alternatives for those other 45 days, here are some of my favorites:

Chicken wings:
🔘 Take 1-2lbs of raw chicken wings; remove excess moisture with a paper towel
🔘 Season with salt and pepper
🔘 Air-fry at 400* for 10 minutes
🔘 Flip, and repeat for 10-12 minutes
🔘 Sauce up with some of my favorite diet-friendly sauces: @FranksRedHot, @GHughesSugarFree Hickory BBQ, or @FlavorGangOfficial Sweet Papi

Pizza:
🔘 Take @JosephsPitaBread lavash and evenly spread marinara over top
🔘 Sprinkle cheese and your selected toppings
🔘 Bake in oven at 420* for 5-7 minutes
🔘 I use @RaosHomemade marinara, skim-cheese, and turkey pepperoni

Buffalo chicken dip:
🔘 Mix 15oz shredded chicken, 1c low fat cottage cheese, 1c fat-free Greek yogurt, 1c Frank’s buffalo sauce, 1c shredded low-fat cheese, and 1 packet ranch seasoning
🔘 Bake at 375 degrees for 30 mins
🔘 Eat with protein rich chips or veggies – I love @QuestNutrition chips

Burger and fries:
🔘 Take your preferred lean ground meat; shape patties
🔘 You can add onion and mushrooms to add moisture
🔘 Select a fiber-rich bun like @SchmidtOldTyme 647 or @EatRoyo
🔘 Top with your preferred toppings – I like lettuce, skim cheese, and no sugar added ketchup
🔘 Enjoy with a side of Proper Fries or Quest chips

#shorts #superbowl #healthysnacks #superbowlsnacks #superbowlrecipes #recipes #protein #easydinners #healthydinners #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Stop. Buying. Supplements. From. Third. Party. Vendors.

The supplement industry is a really nasty business and Amazon has only complicated the issue even further.

Reminder: when it comes to supplements, the FDA treats them entirely differently from food or drugs. Supplements can hide behind something known as “proprietary blends”.

This is a “secret” blend that we are not privy to – this can include insufficient amounts of ingredients. This means you may be taking a supplement for no reason because the benefits are not truly being reaped.

Personally, I recently ordered @JarrowFormulas Ubiquinol off of Amazon and received expired product due to price shopping. This isn’t the end of the world, but this does mean they won’t be as potent.

This is on the smaller scale of issues when ordering from a third-party. What could happen is ordering counterfeit products altogether and not knowing what you are actually taking.

When ordering supplements, order directly from the vendor.

#shorts #supplements #dieting #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam