What’s the price of your integrity?

If someone offered me money to do a one-time ad on paper towels, I would tell them to get lost. Why? Well, it’s not because I’m so innocent. It’s because I have a coaching business, a semi-private training business, and a fitness + nutrition app.

I got on social media to promote these services but I do that by helping people. Whether that’s through explaining nutrition, educating my audience on exercise fundamentals, or just disproving widespread bullshit – I do all of this to help myself through helping others.

I would never sell my credibility because I have legitimate revenue streams. The only brand deals I’ve ever done on social media are products I actually use myself: @_SMRTFT dumbbells, @SISU_sauna, @FreakAthlete.co. You have no idea how many brand deals I turn down.

It’s so easy to see: these influencers can be bought.

If they can be bought over paper towels, do you not think they’ll try to sell you on the latest seed oil-free chip or cookie? Colostrum? Collagen powder?

This is all bullshit and it has no benefit to you.

When I’m here, I promote my businesses and services, yes. I’ve found at a very early age, that if you give value for free, they will come back and pay for more. But I do this by giving you actual information to move the needle in your life. And I’m sure as hell not going to be doing advertisements for paper towels.

📲 Comment below how much you think she got paid to do this ad.

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

Today, I’m diving into my complete supplement routine.

I’ll walk you through the 17 supplements I take, explaining why I use them, their benefits, and how they fit into my overall health strategy.

Plus, I’ll break them down into Tier 1, Tier 2, and Tier 3 categories—sharing which ones I’d recommend to most people, why they’re worth considering, and when they might not be the best fit.

DISCLAIMER: I am not a medical professional and don’t claim to be one. Always consult a medical professional when determining what supplements may be right for you.

Tier 1:
🔘Creatine Monohydrate
🔘Vitamin D
🔘Fish Oil
🔘Magnesium
🔘Metformin
🔘DHEA

Tier 2:
🔘N-acetylcysteine
🔘Glycine
🔘Ubiquinol
🔘Curcumin
🔘Rhodiola
🔘Beta-alanine
🔘CBD
🔘L-Carnitine

Tier 3:
🔘Multivitamin
🔘Ashwagandha
🔘NMN (Nicotinamide mononucleotide)

📌TIMESTAMPS:
0:00 | Intro
1:00 | Tier 1 Supplements
6:25 | Tier 2 Supplements
12:40 | Tier 3 Supplements
16:30 | Supplement List + Outro

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Favorite @TraderJoes finds:

1️⃣ Seasonings – Trader Joe’s has fantastic variety when it comes to their seasoning. No matter what you get, you can spice up your diet exponentially.

2️⃣ Grass-fed top sirloin and ribeye – I mention these in almost every TJs video I do and for good reason, these are delicious.

3️⃣ Frozen Organic Jasmine Rice and Rice Medley – Convenient to make, restaurant-quality rice. Takes out the extra step when you’re tight on time.

4️⃣ Marinated Chicken – Pesto, Savory Herb, and Pollo Asado are consistent offerings for marinated chicken. Super easy dinner option and incredibly delicious. My favorite is the Pesto.

5️⃣ Canned Fish – Trader Joe’s has an incredible selection of canned fish. Trout, sardines, mackerel, mussels, etc. I love taking a can of fish, dumping it over a ton of leafy greens, and squeezing a lemon over the top. This is a go-to when I’m hungry between lunch and dinner time.

6️⃣ Frozen Vegetables – I love the Sweet Potato Mash and Root Vegetable Fries even though these are both seasonal options, they are absolutely worth putting on this list. The frozen hashbrowns are also a mandatory pick-up.

7️⃣ Nut / seed butters – The sunflower seed butter is incredible. TJs has a variety of nut and seed butters worth checking out.

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

I talk about The Test constantly in my videos. For a food to be considered an optimal protein source, we want 10% of the calories coming from protein. Simply – if a protein bar is 100 calories, we want protein to be 10g or more. If a cut of steak is 210 calories, we want protein to be 21g or more.

In this video, I review what The Test reviewing process looks like when looking at various meat nutrition labels:

❌Sirloin Steak – 260 calories, 23g protein = does NOT pass the test
✅Top Sirloin – 190 calories, 37g protein = absolutely OBLITERATES the test
❌85/15 Ground Beef – 230 calories, 19g protein = does NOT pass
✅93/7 Ground Turkey – 150 calories, 22g protein = absolutely passes

I feel the need to reiterate: none of these foods are bad! But we need to look at the nutrition labels when determining if a food is optimal for hitting your protein goals while keeping your calories low.

#shorts #highprotein #protein #meat #steak #turkey #chicken #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Ever thought about trying flavored egg whites?

Yep, you heard that right—here at @HouseofNutritionPOK, they have @MuscleEgg in their fridges. Muscle Egg offers a versatile, high-protein option that you can drink straight or use in your favorite recipes. For instance, you can blend their chocolate-flavored egg whites into oatmeal and cottage cheese to make protein-packed pancakes (per their website).

For whatever reason, some people want to avoid protein powder and some people want to avoid dairy. Having an opinion on food is very popular nowadays…

But I think it’s important to remember that dieting should be made as convenient as possible so that it becomes sustainable. High-protein liquids can be a gamechanger while dieting. Whether it’s a grab-and-go protein shake or flavored egg whites, these options make hitting your protein targets much easier.

So, have you tried MuscleEgg? What flavors are your favorites—or which ones are you curious to try? Comment below.

#Shorts #HighProtein #Protein #EggWhites #HealthyEating #FitnessNutrition #DietTips #HealthyRecipes #MealPrep #CalorieDeficit #HealthyLifestyle #FitnessGoals #PerformanceNutrition #PersonalTrainer #NYCFitFam #NYCFitness

One of my favorite parts about my job is trying new products. Here are 3 small businesses I have been loving this past year that I think deserve more recognition:

1️⃣ @StackdPancakes – pancake mix that passes The Test (10g of protein per every 100 calories) and tastes like genuine, delicious pancakes.
2️⃣ @Crisp.Power – these protein pretzels are very good, pass The Test, and give you a great boost of fiber. I love the everything bagel flavor.
3️⃣ @FlavorGangOfficial – incredible selection of low-calorie sauces that are packed with flavor. My favorite is the Sweet Papi and the Rosemary BBQ sauce.

#shorts #protein #pancakes #pretzels #sauces #proteinsnacks #dietfriendly #diet #dieting #healthychoices #healthysnacks #healthyfood #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #nyctrainer #nycfitness #nycfitfam

We’re at @TraderJoes looking at some of the single-ingredient foods that I incorporate into my diet:

1️⃣ Seafood – I love the canned trout and smoked salmon
2️⃣ Lean protein – Trader Joe’s has an amazing selection of marinated chicken, grass-fed steaks, and ground meat
3️⃣ Sunflower seeds – Incredible source of magnesium and healthy fats; I don’t love eating them raw but the sunflower seed spread here is delicious.
4️⃣ Kiwis – High in antioxidants and fiber; and a great option for on-the-go snacking.
5️⃣ Potatoes – I love incorporating sweet potatoes into my diet because they are a rich source of carotenoids and fiber.

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

It’s great when someone wants to focus on single-ingredient foods.

The carnivore diet promotes this in some ways by focusing on things like meat, fish, and eggs.

However, if someone came up to me and told me they only eat steak for breakfast, lunch, and dinner, I’d be like: “Okay… great… have a good life…” I’m not trying to be mean, but I do believe something is off about that person.

The majority of your diet should be those single-ingredient foods like eggs, seafood, and olive oil but it’s highly unlikely that you will live your life without bread, pasta, rice, and tortillas ever again. And, this should go without saying, but you need to eat your fucking fruits and vegetables.

Remember: there is no efficacy in a diet that you can’t sustain. The majority of the time I’m eating single-ingredient foods (not just steak) but tonight, I’m going out to dinner at @JejuNoodleBar with my wife. It’s a Korean noodle bar and I’m definitely going to enjoy the fried chicken, noodles, and probably a glass of wine.

Carnivore is kinda on the right track. But eat your fucking broccoli, kids.

#shorts #flexibledieting #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #portioncontrol #8020rule #dieting #dietingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Browsing the supplement aisle at @Costco… and honestly, it’s hit or miss.

If you’re shopping for supplements here, let me break down what to grab—and what to skip:

🔹 CoQ10 – While Costco carries CoQ10 for heart health, Ubiquinol (the active form of CoQ10) is far more bioavailable and effective. If heart health is your focus, skip the CoQ10 and order Ubiquinol from a trusted supplement retailer.

🔹 Turmeric – Costco offers plenty of turmeric supplements, but Curcumin (the active compound in turmeric) is where the real benefits lie. Curcumin is a potent antioxidant that supports heart health, so opt for a curcumin supplement for better absorption and efficacy.

🔹 Fish Oil – Costco’s fish oil selection is all over the place—some great, some not so much. @SportsResearch is the one to grab. It clearly breaks down EPA and DHA content, which is crucial for understanding what you’re getting.

🔹 Creatine Monohydrate – This is a win! Costco now stocks creatine monohydrate, a well-researched, effective supplement that’s great for strength, muscle growth, and performance. Definitely worth adding to your daily routine.

Costco can be a convenient spot for supplements, but knowing what to look for (and what to avoid) makes all the difference!

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

The first step in my journey with the Executive Health Scan at Fountain Life was a comprehensive brain and full-body MRI.

From the very beginning, I was eager to dive into this process, curious about the insights these advanced scans would uncover. Now, I’m ready to share it all with you—every detail of my experience and results.

In this video, I’m pulling back the curtain and going in-depth about my MRI results: the good, the bad, the ugly… and yes, even the scary moments. From my experience in the MRI machine to unpacking the test results, it’s an eye-opening journey you won’t want to miss.

Make sure to SUBSCRIBE to my YouTube channel to stay updated on my complete Executive Health Scan journey, including results and experiences from:

1️⃣ CCTA (coronary computed tomography angiography)
2️⃣ Bloodwork + advanced testing
3️⃣ DEXA (body composition and bone density scan)

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@TraderJoes has so many unique seasonings.

One of the easiest ways to create variety in your day-to-day diet and a simple way to add flavor to your meal prep. Here are some that I enjoy:

1️⃣ Pizza Sprinkle – great on potatoes and poultry
2️⃣ Greek Goddess – amazing on vegetables, plant based protein, and white fish
3️⃣ Ketchup Flavor Sprinkle – delicious on beef and potatoes
4️⃣ Sriracha Sprinkle – I enjoy this on animal based protein
5️⃣ Cheesy Seasoning Blend – I love it on popcorn, pasta, and vegetables
6️⃣ Ranch Seasoning – great on avocado, vegetables, and poultry
7️⃣ Smoked Ghost Chilis – adds some spice to meats and vegetables
8️⃣ Everything Bagel – delicious on practically anything

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

How to train your chest… effectively:

1️⃣ Focus on compound movements
2️⃣ Emphasize the stretch portion of the lift
3️⃣ Understand the anatomy of the chest
4️⃣ Vary the angles of your lifts
5️⃣ As always, focus on:
🔘 Progressive overload – Gradually increase the weight you lift. This challenges your muscles and forces them to grow. Aim to increase the weight or the number of reps each week.
🔘 Training near to failure – Focus on lifting with high intensity. Aim to stay within an RIR (Reps In Reserve) range of 1-2 or an RPE (Rate of Perceived Exertion) of 8-10.
🔘 Rest and recovery – Ensure you have adequate rest between sets and workouts. Muscles grow during rest, so don’t neglect your recovery time. Aim for at least 72 hours of rest before working the chest again.
🔘 Nutrition – Proper nutrition is key to muscle growth. Ensure you’re consuming enough protein, healthy fats, and carbohydrates. If you aren’t hitting your protein goal, simply increase the portion size of proteins in each meal. For example, if you’re currently eating 6oz of protein, boost that to 8oz. If you still aren’t hitting your protein target, consider supplementing with shakes and protein bars.
🔘 Consistency – Stay consistent with your workouts and nutrition. Results take time, so keep at it and stay patient.

#chest #chestday #reprange #hypertrophy #fitnesstips #fitnesstip #fitness #bodybuilding #training #muscle #strength #workoutvideos #workoutvids #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam