Super excited to share this week’s video: My VO2 Max Experience at XFit Lab with Dr. Isiah.

The last time I had my VO2 max tested here was two years ago, when I scored a 53. This time, I was determined to push harder and improve my results – and I’m happy to say I did just that.

Before the test, Dr. Isiah and I did an updated Resting Metabolic Rate (RMR) test, then headed to the Assault Bike to start VO2 max testing. With TOOL blasting through the speakers, I locked in and gave it everything I had.

If you’re interested in VO2 max testing and live near Westchester, I can’t recommend XFit Lab enough. If not, I highly encourage you to find a testing facility near you. This data is invaluable. Remember: a higher VO2 max means better cardiovascular health, and cardiovascular disease remains the leading cause of death in the US.

Knowledge is power. Stay proactive with your health by getting tested and knowing where you stand.

Try this simple drill to improve your squatting mobility:

1️⃣ Hold onto a pole or safety rack
2️⃣ Keep yourself as upright as possible
3️⃣ Sink all the way down into your squat until your hamstrings touch your calves
4️⃣ Repeat as needed and gradually progress your squat mobility!

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Both whole Greek yogurt and nonfat Greek yogurt are processed foods.

If you assume nonfat Greek yogurt automatically contains more additives and preservatives, I have a suggestion: Check the nutrition label.

Or better yet, let me do it for you. Greek yogurt doesn’t come straight from a cow’s udder in its final form – it’s always processed. However, adding something like blueberry compote turns it into an ultra-processed food.

The difference between whole fat and nonfat Greek yogurt comes down to the milk used. Here is literally what the back of the labels say in front of me:

🥣 Whole fat Greek yogurt → Cultured pasteurized whole milk
🥣 Nonfat Greek yogurt → Cultured pasteurized skim milk

That’s it. The only difference is whether the cream is separated. Neither of these options are ultra-processed, and there’s nothing wrong with either one.

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How to hit 200g of protein for 2000 calories at @TraderJoes:

🍳 Breakfast: 150g egg whites + 3 eggs + 300g raspberries | 414 calories 38g protein

🌯 Lunch: 2 Carb Savvy tortillas + 2 pouches wild skipjack tuna + 30g apples + 4tbsp relish + 300g asparagus | 420 calories 59g protein

🥣 Snack: 350g nonfat Greek yogurt + 200g frozen berry medley + 3tbsp | 520 calories 46g protein

🥩 Dinner: 8oz grass-fed top sirloin + 300g shredded hash browns + 300g steamed broccoli | 570 calories 63g protein

TOTAL: 1924 calories 206g protein

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Question: What’s a good rate of weight loss while dieting?

A steady rate of 1–1.5 lbs per week is an excellent goal, translating to about 4–6 lbs per month.

That said, context matters. One of my clients, for example, has a daughter competing in sports tournaments every week while also dealing with back pain. Because of these factors, her rate of loss is closer to 0.5 lbs per week, which is actually fantastic given her circumstances.

On the other hand, individuals with more weight to lose might see faster initial progress – some of my larger clients have lost up to 8 lbs per month. But for most people, 1–1.5 lbs per week is a sustainable and effective target.

If your goal is to lose 30 lbs, expect it to take around six months. That might sound like a long time, but it’s the realistic and sustainable approach to fat loss that is necessary for long-term success.

Often when dieting, people lose the weight because they are following unrealistic plans; such as removing entire macronutrients (like carbohydrates) or eliminating entire food groups such as vegetables, dairy, etc. For some people, this can be an effective tool short-term. But for many people, it just results in them regaining the weight once returning to their normal diet. About 80% of people who lose weight, regain it. So it’s pivotal that whatever decisions you make, you can sustain or transition to something sustainable.

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Here at @Walmart to go over my three favorite steaks while dieting:

1️⃣ Sirloin tender steak | 150 calories 24g protein
2️⃣ Filet mignon | 180 calories 25g protein
3️⃣ Flank steak | 190 calories 24g protein

Yes, I love ribeyes but save those for special occasions.

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Ranking 5 of the most popular protein bars:

1️⃣ @Barebells.USA – 200 calories 20g protein 3g fiber
The undisputed favorite. Tastes like a chocolate bar, with no weird aftertaste or chalky texture. Honestly, I’ve never heard anyone say a bad word about these.

2️⃣ @BuiltBar – 130 calories 17g protein 6g fiber
Incredible taste and texture, but I have to be honest—I’m not a fan of the Puffs due to the collagen content. I know that might break some hearts, but collagen doesn’t contribute to muscle protein synthesis. Stick to the regular Built Bars for a better protein source.

3️⃣ @One1Brands – 220 calories 20g protein 7g fiber
The dark horse of protein bars. It has a firmer texture but lands somewhere between a Built Bar and a Quest Bar, making it a great middle-ground option.

4️⃣ @QuestNutrition – 180 calories 21g protein 12g fiber
The OG protein bar. Known for its high fiber content and impressive macros. The texture is firm, but heating it up for a few seconds transforms it into a dessert-like treat.

5️⃣ @NoCow – 200 calories 20g protein 15g fiber
The best-tasting plant-based protein bar I’ve tried, hands down. Plus, it has the best macros for a vegan bar. It’s not as easy to find, but most major retailers carry it.

I met the Extension Health team and Dr. Kuo at Bryan Johnson’s @dontdiesummit, and as a total nerd for this kind of stuff, I was immediately intrigued. Coincidentally, I had an injured supraspinatus that was in serious need of some TLC.

That TLC came in the form of PRP+. The team was kind enough to let me document the entire process, so I could take you along for the ride.

From the moment I arrived at Extension Health, I was welcomed by an incredibly friendly staff and quickly got started with Dr. Kuo. First, he performed an ultrasound on my shoulder to pinpoint the problem area and determine the exact injection site. Then, he drew my blood to prepare the PRP+ solution.

PRP+ works by using concentrated platelets from your own blood to stimulate healing at the injured site. Unlike stem cell therapy, which relies on stem cells from bone marrow or fat to regenerate damaged tissue, PRP+ harnesses your body’s natural repair mechanisms in a different way.

Because of my muscle mass, Dr. Kuo and his team ended up using an x-ray to ensure precise placement and a thicker needle for direct injection into the affected area. On a pain scale, I’d rate this a 2/10—but I’m also pretty comfortable with needles at this point. That said, fair warning: this video has a lot of needles.

Curious to see how I’m feeling in the next 2-4 weeks? Follow along and make sure you’re subscribed to my channel. Also, be sure to follow @extension.health and @dr.kuo on Instagram to stay up to date on this evolving therapy.

Mornings are really hectic.

Here are five easy solutions so you can tackle breakfast:

1️⃣ Nonfat greek yogurt or nonfat cottage cheese with fruit – one of my favorite hacks for breakfast or as a midday snack
2️⃣ Smoked salmon on a high-fiber bread – I like 647 English muffins
3️⃣ Protein pancake mix in a muffin tin – simply store in the fridge, heat up in the microwave, and go
4️⃣ Baked eggs in a sheet pan – load with your favorite veggies
5️⃣ Protein fruit smoothie – frozen triple berry blend with vanilla protein

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Influencers have taken to mocking moderation.

Moderation is an extremely important tool to help people realize that they can still enjoy the foods they like while reaching their goals.

I’ve come to realize that influencers love to virtue signal. No one is following their diet 100% of the time. We’re real people. We have creature comforts. I personally eat out 2-3 times a week, I’m not immune to snacking, I like ice cream, I enjoy Italian food once a week.

When her kids are brought into the equation, she says it best: when she’s at home, her kids have nutrient-dense, whole foods. Absolutely! I agree with this statement and think most families should support this mindset.

When they are out and about? Her kids can have the snacks their friends are having. If they’re at a birthday party, her son can enjoy cake and ice cream.

This is my entire point: enjoy life. Enjoy special occasions. We all have real lives and there will be moments where we want to celebrate with food.

80% of our foods should be single-ingredient, whole foods. 20% can be foods that we enjoy. Dieting with a moderation mindset isn’t a bad thing, it’s actually a really good thing. Extremes and shame around food are what can lead to disordered eating tendencies.

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Here at @TraderJoes, looking for foods high in fiber:

1️⃣ Berries
2️⃣ Cacao
3️⃣ Nutritional yeast
4️⃣ Carb Savvy wraps
5️⃣ Eat your veggies!

Remember: fiber is essential for improving health markers and keeping you fuller for longer—especially when dieting.

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Is TRT the new “fake natty”?

Comparison is the thief of joy. Some people are blessed with insane genetics, barely train, and still look incredible—you literally can’t draw conclusions from their training.

Then there are those using steroids while claiming to be natural or downplaying it as just “TRT.” I know plenty of people who are on TRT but insist they’re completely natural.

I actually agree with this video. TRT provides a competitive edge—your testosterone remains stable without natural fluctuations. But I’m not an athlete, I don’t compete, and I’m fully transparent about being on TRT.

Legally and ethically, TRT is fine when prescribed and monitored by a doctor. But let’s be real—it’s definitely an advantage.

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