Today I’m at @Deciccos checking out their beef options to show you a quick way to assess protein content on the spot — I call it The Protein Test.

93/7 Ground Beef
170 calories | 23g protein
Add a 0 to the protein (23 → 230).
Does it have 230 calories or less? Yes — it passes The Protein Test.

85/15 Ground Beef
240 calories | 21g protein
Add a 0 to the protein (21 → 210).
Does it have 210 calories or less? No — it doesn’t pass.

This doesn’t mean one option is “bad” — it just means the second has more fat relative to protein. Use this as a quick guide to help hit your protein targets while keeping your calories low.

#shorts

I sat down with @Dr.Kuo at @Extension.Health to ask: What markers should you be looking at to assess inflammation in the body?

Chronic inflammation is a major driver of many diseases and can often go undetected without proper testing. Here are a few key lab markers to ask for:

🔘 High-Sensitivity C-Reactive Protein (hs-CRP): A commonly used marker that reflects systemic inflammation. Elevated levels may indicate increased risk for cardiovascular disease and other chronic conditions.
🔘 Homocysteine: High levels can contribute to oxidative stress and damage blood vessels, often linked to both inflammation and cardiovascular risk.
🔘 Ferritin: While ferritin is primarily known as an iron storage marker, elevated levels can also be a sign of inflammation, especially when not paired with iron deficiency.

If your lab results show elevated levels in these markers and you want a deeper look, you may consider asking for a suPAR test (soluble urokinase plasminogen activator receptor).

This test is currently undergoing FDA trials, but emerging research shows it to be one of the most accurate assessments of chronic inflammation available.

Important note: Inflammation markers can be temporarily elevated due to acute stress, including intense workouts, lack of sleep, or high emotional stress. That’s why it’s crucial to review your results with a healthcare professional who can help interpret them in context and guide next steps.

#shorts

We’re at @BJsWholesale going over better-for-you alternatives to traditional chips:

🔘 @LesserEvilSnacks Popcorn
🔘 @Popcorners
🔘 @HarvestSnaps

Sleeper pick: pretzels. They’re lower in calories than most chips, satisfy that salty craving, and since they’re baked instead of fried, they contain less fat.

Pro tip: always check the portion size. Look for options with less than 10g of Total Fat per serving.

#shorts

The hot bar can be a lunchtime lifesaver — but how do you make smart choices while staying on track with your diet?

First, skip the fried or breaded meats. Instead, go for grilled options like salmon or chicken breast. If you’re really dialing it in, you can even remove the skin for an extra lean choice.

Next, let’s talk veggies. We want them — but not soaked in oil. Since we can’t taste-test at the hot bar, use the visual test: if the vegetables are glistening under the lights, they’re likely swimming in oil.

When it comes to carbs, choose rice over pasta or mashed potatoes. Pasta and potatoes at hot bars are often loaded with butter, sauces, or oil, while plain rice is typically a cleaner option.

#shorts

In today’s video, I’m taking you through my actual HIIT workout.

During my workout, there are no skips or cuts because I want you to have the option to follow this workout with me.

Here’s my protocol:

– 12 rounds
– 30s on, 30s off
– Equal to or greater than 80% max effort
– Modalities: SkiErg and Airdyne
– Post-workout: 20 minutes in my SISU sauna {Use CODE: JZEMER at checkout}

If you’re into raw, unfiltered training sessions like this, drop a comment below—and don’t forget to like and subscribe so you never miss a weekly upload.

I have been very open about my love for tortilla chips. The one food I genuinely cannot keep in the house or have around me. They are too tempting to grab and binge… so how do I attack Mexican restaurants?

1️⃣ Is it a special occasion? If so, keep calories lighter during the day. This will allow us a bigger calorie bank for the meal, allowing us to enjoy whatever we want in moderation.

2️⃣ Just a normal dinner? Here’s what I would do:

🔘 Avoid the chips – I straight up tell the server not to bring them to the table. But if I am at the table with other people and that isn’t appropriate, I do my damndest not to dip in.
🔘 Fajitas with lean protein – I usually do the shrimp or chicken.
🔘 Guacamole and beans – this is preferred over the sour cream and rice.
🔘 Corn tortilla – way less calories than the flour tortillas.

Here are some more of my Dos and Don’ts:
DO: Opt for beans and veggies
DON’T: Choose the fried option
DO: Pick lean meats for your entree
DON’T: Choose the taco salad just because it’s a ‘salad’… that’s a generous word

#shorts

We’re here at @Target looking at healthy snacks:

🔘 Protein chips – my favorite is @QuestNutrition
🔘 Protein powders
🔘 Protein shakes
🔘 High-protein ice cream
🔘 Macro-friendly condiments
🔘 Dairy choices
🔘 Breakfast options
🔘 Sweet treats – like my favorite @LegendaryFoods pop-tarts

If you want the full snack guide for FREE, simply visit: https://www.jacobzemer.com/free-healthy-snacks-guide/

#shorts

Why are Americans so obsessed with protein?

That’s the question Vanity Fair asked in one of their articles that recently gained traction – and their answer? Blame MAGA.

Everything feels politicized these days. I can’t grab Chick-fil-A or shop at Target without someone turning it into a statement. It’s exhausting.

But here’s the truth: America has an obesity epidemic. I’ve helped thousands of people lose weight, and I can assure you – obesity doesn’t care about your political party.

Yes, some trends do tend to align with certain political views. The carnivore diet often skews conservative, while sustainable eating usually leans liberal.

But does that mean caring about protein is political? Absolutely not.

Being intentional about your health isn’t partisan. Prioritizing protein is smart – but so is eating enough fiber and following a realistic 80/20 approach to nutrition.

Let’s stop turning food into a battlefield.

#shorts

ABOUT JACOB:

I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

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