Want to know which supplements are best for health and performance?

Here’s my ranked list:

S TIER
Creatine Monohydrate
Magnesium Bisglycinate
Vitamin D
Omega-3s (EPA/DHA)
DHEA
Caffeine

A TIER
Ubiquinol
Glycine
NAC (N-Acetyl Cysteine)
Beta Alanine
Medical-Grade CBD Oil
B-Vitamins

B TIER
Multi-Vitamin
Ashwagandha
NMN/NR
Taurine
Iron
Calcium

C TIER
Collagen Peptides
Electrolytes
Resveratrol
L-Glutamine
BCAAs
Colostrum

Share this with a friend who needs to see it, and click the link in bio to learn more about how you can get into the best shape of you life with my coaching program. 💪

We’re here at @TraderJoes and we’re looking at slow cooker recipes.

1️⃣ BBQ Shredded Beef: 450 calories, 45g protein

Ingredients (4 servings):
2 lb very lean beef roast (top round, eye of round, or sirloin tip — 93–96% lean equivalent)
1 cup no sugar added Sweet Baby Ray’s BBQ sauce
1 cup beef bone broth
1 tsp garlic powder
1 tsp smoked paprika
½ tsp black pepper
Salt to taste

Instructions:
Place beef in slow cooker.
Pour BBQ sauce and bone broth over top.
Add seasonings.
Cook on low for 8 hours, or on high for 4-5 hours.
Cook until fork-tender.
Remove beef, shred with two forks.
Return to crockpot and let sit 15–20 minutes in sauce.

2️⃣ Lean Turkey Chili: 400 calories, 45g protein

Ingredients (4 large servings):
2 lb 99% lean ground turkey
1 can (15 oz) kidney beans or black beans, drained & rinsed
1 medium sweet potato (about 200g), small dice
1 can (14–15 oz) diced tomatoes
1 can (14–15 oz) crushed tomatoes
1 cup low-sodium chicken bone broth
1 medium onion, diced
1 bell pepper, diced
3 cloves garlic, minced

Instructions:
Brown turkey first (recommended for texture) in skillet, drain excess liquid if needed.
Add everything to crockpot.
Cook on low for 6–7 hours, or on high for 3–4 hours
Stir and adjust salt at the end.

3️⃣ Salsa Chicken: 360 calories, 40g protein

Ingredients (4 servings):
2 lb boneless, skinless chicken breast
1 can (15 oz) black beans, drained & rinsed
1½ cups salsa (choose a thicker, low-sugar one)
1–2 jalapeños, finely chopped (seeds in if you like heat)
1 cup nonfat plain Greek yogurt (stirred in at the end)
Salt (optional, to taste)
Cilantro taco seasoning
Cauliflower rice

Instructions:
Add to crockpot
Place chicken breasts in the slow cooker.
Top with black beans, salsa, and jalapeños.
Lightly sprinkle salt if desired.
Cook on low for 6–7 hours or high for 3-4 hours
Cook until chicken shreds easily.
Shred chicken directly in the crockpot with two forks.
Stir and finish with Greek yogurt
Turn crockpot to warm or off.
Stir in Greek yogurt until creamy and well combined.

Want more great stuff from Trader Joe’s? Comment COOKER down below for my free shopping guide.

I just got back from Trader Joe’s with a full grocery haul for my family. Check out the full video on my YouTube channel.

Here are a few standout products I love from Trader Joe’s:

✅ Glatt Kosher Ribeye Steak
This passes the protein test, is a lean source of protein, and tastes delicious.

✅ Savory Herb Marinated Chicken
This lean source of protein also passes the protein test.

✅ Thick and Creamy Greek Yogurt
I use this for food science. So if I’m making a salad dressing or some sort of recipe, it has an awesome texture and it’s very close to passing the protein test.

✅ Rice
This is restaurant-quality rice, which I love.

✅ Hash browns
These are a delicious addition to your breakfast.

To see my entire grocery haul, click the 🔗 in bio to watch the full video on my YouTube channel.

TELL ME: What are your favorite Trader Joe’s foods? Let me know in the comments below. 👇

I just got back from Trader Joe’s with a full grocery haul for my family. As a fitness coach who’s helped thousands of real people get in the best shape of their lives, I built this haul around single-ingredient, protein-forward foods that actually work for busy families.

My goal every time I shop:
✅ High protein
✅ High fiber
✅ Low calories
✅ Low saturated fat
✅ More monounsaturated fats
✅ More omega-3s

Here are my favorite picks from Trader Joe’s:

🥩 PROTEINS

Glott Kosher Beef Rib Eye Steak
Savory Herb Marinated Chicken Thighs
92/8 Ground Turkey
Pasture-Raised Eggs
Smoked Steelhead Trout
Non-Fat Greek Yogurt
Thick & Creamy Greek Yogurt
Kefir
Apple Chardonnay Chicken Sausage
Barebell Protein Bars

🥦 VEGETABLES

Power Greens (Kale, Spinach, Arugula)
Broccolini
Asparagus

🫐 FRUITS

Chunky Guacamole
Apples
Frozen Wild Blueberries
Fruit Bars

🫒 HEALTHY FATS

Cold-Pressed Olive Oil
Avocado Oil Spray
Almond Butter

🍚 CARBOHYDRATES

Rice Medley
Black Beans with Sea Salt
Shredded Potato Hash Browns

🌿 EXTRAS

Nutritional Yeast
Matcha Green Tea

💪 I’ve helped thousands of real people get into the best shape of their lives. Head to jacobzemer.com to learn more about my coaching program and start your transformation today.

Client Spotlight: Julie Pettis – 60 Years Young

Julie is down 14 pounds in 3.5 months. 🔥

She started with us during the September Sprint Challenge and transitioned into coaching with a clear goal, but without a clear path. Early on, the biggest hurdle was learning how to approach fat loss without feeling overly restricted.

In the past, extremes led to a yo-yo effect that ultimately stalled progress. As a frequent traveler, it would have been easy to fall off. Instead, she leaned into the process. We kept things simple, stayed consistent, and made adjustments when needed.

We also made a big shift in her training. She began pushing much closer to true failure – something she hadn’t done before, even while lifting heavy. Despite working around injuries, she stayed adaptable and continued progressing.

This becomes even more important as we get older. Resistance training is one of the most powerful tools we have, not just for improving body composition, but also for maintaining muscle, supporting bone density, and preserving strength and independence long-term. This was reflected in her DEXA as well, where she showed above-average bone density for her age.

Now, she is feeling better than ever. 💪

Her biggest win: “I achieved the goal I set for myself – to look better and feel better by the time I turn sixty.”

Keep up the great work, Julie! 👏

Start feeling better about the way you look and the way you feel. Click the link in bio to start your transformation today.

🥣 5 High-Protein Overnight Oats Recipes to fuel your mornings and build muscle — without sacrificing flavor.

Here’s what’s in the collection:

🍌 Peanut Butter Banana — 342 cal | 35.5g protein | 7g fiber
🫐 Blueberry Coconut — 345 cal | 36g protein | 9g fiber
🍫 Chocolate Almond — 360 cal | 38g protein | 8g fiber
🍓 Strawberry Cheesecake — 335 cal | 37g protein | 6g fiber
🍎 Apple Cinnamon Pie — 349 cal | 35g protein | 8g fiber

Save this post so you have all 5 recipes ready to go. 👆

Want a fitness and nutrition plan built specifically around your goals? Head to JacobZemer.com to learn more about my coaching program.

These are 5 foods that are incredibly rich in antioxidants.

Antioxidants are important because they fight oxidation, which leads to diseases of aging like heart disease, cancer, and dementia.

Here’s the list, so write this down:

Berries
Blueberries in particular are high in anthocyanin, but all berries are rich in antioxidants and are great source of fiber.

Cruciferous vegetables
Colon cancer is massively on the rise. Vegetables like broccoli and cauliflower help fight colon cancer.

Olive oil
When I buy olive oil, I want it to be cold pressed, in a dark colored bottle, and I want to see the harvest date on it.

Nuts
Walnuts are the ultimate example of antioxidants, but I also really enjoy almond butter (especially when it’s crunchy).

Dark chocolate (my personal favorite)
I really enjoy the brand Endangered Species, and I also like Hu. Whichever brand you choose, just make sure it’s at least 70% cacao.

If you want to start taking your health and nutrition more seriously, click the link in bio to learn more about my coaching program to start getting into the best shape of your life.

It’s very important to progress your lifts in they gym. Week over week, you want to lift more weight to build muscle.

So how do you accurately track the weight you’re lifting in the gym?

DUMBBELLS
When you’re dealing with dumbbells, track the weight of just 1 dumbbell. Not both. So if you use two 15-pound dumbbells to do bench press or curls as seen in this video, track it as 15 pounds.

BARBELL
Take the weight of the barbell plus the plates on it. So if you have a standard barbell (45 pounds), and you add 25 pounds to each side, that’s a total of 95 pounds.

LEG PRESS
Track the weight you add to the machine, because the sled can differ from leg press to leg press. So if you add 45 pounds to each side, that’s 90 pounds total.

SELECTORIZED
Track the weight wherever you stack it on the machine. This is pretty self explanatory.

If you’re confused about the gym, my app has a 7-day free trial to help you get started. Click the link in bio and click “download my app” today.

Fiber is one of the most underutilized tools in your nutrition arsenal, and most people aren’t getting nearly enough of it.

The goal? Aim for about 10 grams of fiber for every 500 calories you eat. Done consistently, this simple rule helps regulate blood sugar, improve gut health, and keep you feeling full longer — which means fewer cravings and less overeating.

The good news: hitting your fiber targets doesn’t have to be complicated. Nature already did the hard work. Raspberries pack 7g per 100g serving. Black beans and artichokes hit 9g. And cocoa powder? A surprising 20g.

Even your packaged foods can work for you. A Mission Foods Carb Wrap delivers 17g, a Hero Bagel packs 21g, and Shameless Snacks clock in at an impressive 26g of fiber per serving.

No fad diets. No gimmicks. Just smart, science-backed choices that make your nutrition work harder for you.

Save this guide, share it with someone who needs it, and start building fiber into every meal.

Want more practical, no-BS nutrition strategies like this? Click the link in bio and click ebooks to access our collection of nutrition guides. 💪

Mark Cuban seems to love group fitness. How do I feel about it?

A big part of fitness is having a community and having fun. If you don’t enjoy working out, and you don’t have people working alongside you on that journey, it’s way harder to maintain a fitness lifestyle.

Group fitness is not optimal for:

– Strength training
– Building muscle
– Conditioning and cardiovascular health

What Mark Cuban is doing in the gym here is obviously not going to get him rippling biceps. But when you go to a group fitness studio, there are people around you which can make it more fun and more motivating.

If you’re pressed on time and you want to train to build muscle, I have a training app with a 7-day free trial. Comment CUBAN down below and I’ll send it to you in your DMs.

“You look skinny.” “Your face is too thin.” “I like you bigger.” These are comments you’re going to hear when you’re accomplishing your fat loss goals.

Good. That’s how you know it’s working.

Successful people are going to hear comments like this. If you call a rich person broke, they’ll laugh. If you call a genius stupid, they won’t give it a second thought.

When it comes to your fat loss journey, do not be a prisoner of the moment. Remember these 2 things:

1️⃣ You should ALWAYS overshoot your goal, because you are going to gain some fat back as you go through life. That’s natural.

2️⃣ As you lose fat, you’re also losing glycogen, which is carbohydrates stored in the muscle cell that also hold water. Glycogen and intracellular water will be replenished when you get to maintenance calories.

If you need help navigating your fat loss journey, go to JacobZemer.com to join my coaching program and change your life.