The 12 Days of Fiber series went live on YouTube Shorts, TikTok, and Instagram over a week ago. If you want the full scope of fiber tips in one place, tune in here.

Day 1: Raspberries
Day 2: Chia Seeds
Day 3: Dark Chocolate
Day 4: Psyllium Husk
Day 5: High-Fiber Breads
Day 6: Avocado
Day 7: Beans
Day 8: Spinach
Day 9: Broccoli
Day 10: High-Fiber Pasta
Day 11: High-Fiber Gummies
Day 12: Popcorn

All of the foods featured in this video can be found at Costco, Sam’s Club, Target, Walmart, and Kroger.

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Day 10 of the 12 Days of Fiber Series

Avocado earns its hype:
You’re getting fiber plus monounsaturated fat — the type linked to better cognitive function and improved heart health.
This isn’t wellness fluff. There’s real physiology behind it.
But here’s the reality check:
Avocado is calorie-dense, and your eyeballs are terrible at portion control.

If you want the benefits without blowing up your calories, you need a food scale.
⚖️ Weigh it.
✅ Track it.
❌ Stop guessing.

A proper portion upgrades your meal.
An oversized one just turns “healthy” into “why isn’t the scale moving?”

If you don’t know how to use a food scale comment, “Monounsaturated”

Day 9 of the 12 Days of Fiber Series

Popcorn. Yes, really.
I love savory snacks.
Sweets don’t tempt me, but put a bag of chips near me and it’s over so obviously I don’t keep them in the house.

So on game day or movie night, I go popcorn instead.

It’s lower calorie, higher fiber, and you get way more volume for the same calories as chips. You stay full, you get to snack, and you don’t destroy your day.

If you are buying popcorn at the movie theater make sure it is without butter. Cooking it on the stove at home is the best option. Homemade popcorn is one of the easiest fiber wins you’ll ever get.

Day 8 of the 12 Days of Fiber Series

Today we’re going with chia seeds which are rich in soluble fiber, which forms a gel in your gut.

That slows digestion, stabilizes blood sugar, improves satiety, and supports smoother digestion overall. You also get plant-based omega-3s (ALA), which help reduce inflammation and support cardiovascular health.

✅ Add them to Greek yogurt, oatmeal, or smoothies. They absorb liquid, expand, and contribute to fullness without changing the taste.

❌ Don’t like chia?
Flax seeds offer similar soluble fiber and omega-3 benefits — plus lignans, which have well-documented antioxidant properties.
This is an actual nutritional upgrade backed by data, not a gimmick.

Keep your fiber moving in the right direction.

Day 7 of the 12 Days of Fiber Series

Add a spinach side salad to dinner.

The bag in my hand is 50 calories and 4g of fiber, that’s what a high-volume food looks like. You get to eat a mountain of it for basically nothing.

Just don’t drown it in dressing.
Those calories add up fast, and suddenly your “healthy choice” turns into an equivalent of a traditional American cheeseburger.

My go-tos:
▶️ Lemon juice
▶️ Mix seasonings into nonfat Greek yogurt and use that as dressing
▶️ A non-calorie dressing like @waldenfarms_usaofficial

Spinach, fiber, fullness… bam.

Day 6 of the 12 Days of Fiber Series

Today’s fiber move: psyllium husk often thought of as a supplement but in fact simply a seed. This is about as convenient as fiber can get.

Take it in the morning and in the evening with a glass of water. Simple. Effective.
It keeps you full, helps digestion for very little calories.

Who’s already using psyllium husk, and who’s about to start pretending they always did?

Client Spotlight: George

George is a former athlete — he knew how to train, he understood hard work, and he wasn’t new to discipline. But life gets full. Kids, career, responsibilities… and even the athletes who “know what to do” hit a point where they need real accountability to execute at the level they’re capable of.

Once George committed to structure and coaching, everything changed — fast.

Here are the results:
🔥 20 lbs down in 4 months
🔥 Dropped to 12% body fat
🔥 Resting HR from high 50s → 42–43 (elite athletic range)
🔥 VO2 max at 65 — world-class conditioning
🔥 Now in a lean bulk, getting stronger every week
🔥 Training from home 5 days a week while being a dad of 2 and still playing hockey

George didn’t need gimmicks.
He needed a system, clarity, and someone to hold him to the standard he knew he could reach.

This is what happens when you stop operating at 70% and start showing up like the athlete you still are.

Now is your time.

Day 5 of the 12 Days of Fiber Series

Bread has a bad rep even though civilization has been eating it for thousands of years. Grains especially those high in fiber have a positive impact on heart disease, diabetes, and dementia.

Replace your bread with high-fiber bread. That’s it. Easiest win of the week. I have it every single day because it cranks my fiber up without changing a thing about my routine.

Here’s the rule:
Look for 5g of fiber in under 50 calories per slice. If it doesn’t hit that, put it back.

My go-tos: @schmidtsbakery647, @eatroyo, @hero, all heavy hitters.

High-fiber bread takes zero effort, keeps you full, and actually supports the rest of the work you’re doing.

What’s your favorite brand? I’m curious who’s dialed in.

Day 3 of the 12 Days of Fiber Series

Let’s have some fun today – it’s high-fiber pasta day.

I eat pasta a few times a week, and I always pair it with a lean protein. Today I’m going with shrimp.

I’ve ate a lot of high fiber protein pastas in fact I have an entire youtube review on the subject. And in my vast experience @goodles and @brami are the best.
Serving size: 3.5 oz (dry)
Goodles = 7g fiber
Brami = 9g fiber
What is better than a comfort meal with incredible macros? You get fiber, protein in a meal that tastes delicious.

Your Turn:
Comment below your favorite high protein/fiber pasta.

I’m going to show you how to eat under 2000 calories while hitting 200g protein and 70g fiber.

So many of you ask how I actually eat to stay lean, build muscle, and maintain my results year-round—so here’s a realistic look at my full day of eating on 2000 calories.

If you’re trying to hit your nutrition goals, stay within your calorie budget, and still eat food you actually enjoy, this is the video you need to watch start to finish.

I use flexible dieting to help thousands of clients get into the best shape of their lives:
➡️ 80% single-ingredient, whole foods
➡️ 20% buffer for real life—dinners out, fun foods, and macro-friendly favorites like @goodles and @sweetgainsicecream
Your diet should be effective and sustainable.

This exact approach has helped my clients (and me) achieve fat loss, muscle gain, and full body recomposition. If you’re serious about transforming your body, this is how you do it.

👉 Watch the full breakdown on YouTube — I walk you through every meal, every macro, and exactly how to hit 200g protein and 70g fiber on 2000 calories without feeling restricted.

Day 1 of the 12 Days of Fiber Series

Let’s start simple: add 1 cup/ 120g of raspberries to your breakfast.

Greek yogurt, protein pancakes, protein shake — doesn’t matter.
You just locked in +8g of fiber before 9am.
Small habit. Big impact.

Tell me this:
What’s your breakfast tomorrow, and where are the raspberries going? Drop it in the comments.