Tier List: Protein Bars

🥇 S-Tier – Pass The Protein Test and ideally have fiber

@Barebells.USA | @DavidProtein | @QuestNutrition | @Costco Kirkland | @One1Brands

🥈 A-Tier – Close to passing The Protein Test and may contain less fiber

@OfficialPureProtein | @GrenadeOfficial | @Legion | @1stPhorm | @FitCrunchBars | @ThinkProducts

👎🏻 B-Tier – Do not Pass The Protein Test, do not have protein that is bioavailable, and have little to no fiber

@BuiltBar Puff | @RedCon1 MRE | @BuildersProtein | @PowerCrunch | @AnabarOfficial

📲 Comment below: What’s your favorite protein bar and why?

Review: @EatSweetGains high protein ice cream.

I found this product because I was looking for macro-friendly ice creams for a recent Youtube video I shot – however, at the time, they were not available in stores.

I got lucky and attended a Sweet Gains pop-up in New York City where I was able to get 3 of the 6 available flavors. I picked up Vanilla, Chocolate, and Cookies & Creme – there are also Strawberry, Mint Chip, and Caramel.

The macros do vary flavor-to-flavor, so today I’m comparing the Vanilla Sweet Gains to the Vanilla Halo Top.

🔘 Sweet Gains | 430 calories 40g protein 0g fiber 21g added sugar
🔘 Halo Top | 290 calories 16g protein 18g fiber 11g added sugar

⭐️ Bonus: both of these ice creams have fully bioavailable protein!

Let’s talk about taste… wow. I’m completely blown away and will get my fiber from someplace else. The higher protein content and the taste alone make this one of the best standout products of the year for me.

#shorts

Recipe + Review: Garlicky Feta Chicken Broccoli Salad.

🍴 Sauce:
4tbsp nonfat Greek yogurt
2tbsp light mayonnaise
4tbsp roasted garlic
2oz feta cheese
2tbsp white vinegar

🥗 Salad:
8oz broccoli (raw)
1 red onion
8oz chicken breasts (I used shredded rotisserie chicken)

⏲️ Simply blend the sauce ingredients together with a bit of water (depending on how watery you want your sauce) and add the the salad ingredients.

➡️ Macros (per 2 servings):
383 calories 47g protein 5g fiber

This is legit one of my favorite recipes I’ve made so far. It tastes bonkers and is incredibly easy to make.

#shorts

What is the single best exercise to do?

1️⃣ The deadlift, but it has to be progressed to your level of fitness. That could be a kettlebell, hex bar, or traditional barbell deadlift. Being able to pick something up off the ground is simply as functional as it gets.

2️⃣ The next best exercise in my opinion is the goblet squat, because you have to pick an object off the ground, bring it to your chest, brace properly, and then be able to bring it back down and up.

3️⃣ My third would be variations of carries, whether that’s a single-arm farmers walk or a single-arm overhead carry. This allows you to pick up an object from the ground, bring it to your chest, move from point A to point B with it, and even above your head. They all heavily emphasize good posture, different forms of mobility, and stability.

4️⃣ Then I think the fourth is pullups. This is a highly functional movement. You want to be able to control your own bodyweight. Who doesn’t want to be able to climb a tree or scale a mountain? People often neglect posterior chain, everyone is obsessed with abs and chest but the reality is it doesn’t get much more functional than training your back.

#shorts

One of my favorite meal prep hacks: the grill.

I love it for the peace of my backyard, the ease of cooking, and the fact that you can almost set it and forget it (keyword: almost – stay close to your grill).

Yes, dieting takes discipline. But so much of it comes down to time management. This summer, I’ve dropped 25lbs while working 50-60 hours a week and welcoming my son, Nate, into the world.

Grilling lets me cook in bulk: 6 chicken breasts on the grates, veggies wrapped in foil, and in minutes… done. I keep lean proteins and veggies prepped in the fridge so there’s zero excuse for not eating well – even on my busiest days.

#shorts

Tier List: Supplements

🥇 S-Tier | Almost everyone could benefit from these.
Creatine Monohydrate: Recommended dose is 3-5g though I take closer to 10g
Magnesium Bisglycinate: Estimates suggest ~50% of people aren’t getting enough magnesium from diet alone
Vitamin D: ~42% (deficient) –  up to 75% have suboptimal levels
Omega-3s: ~70–90% (based on low EPA/DHA intake in Western diets)
DHEA: A hormone that you can get tested on lab panels

🥈 A-Tier | These are more person-specific but most people would benefit from these supplements.
Ubiquinol: Powerful antioxidant
Glycine: Powerful antioxidant
NAC: Powerful antioxidant
Beta Alanine: Scientifically-proven to help with cardiovascular performance
Medical-grade CBD oil: Neuroprotective
Caffeine: Performance and focus enhancing

🥉 B-Tier | These are more niche recommendations – some people do have deficiencies in these and would benefit from taking them.
Multi-vitamin: Meant to cover multiple small gaps; ~30–40% of adults fall short in at least one vitamin or mineral
Ashwagandha: I’ve seen this increase male clients’ testosterone by 40-60ng/dl
NMN: Some compelling evidence but nothing is proven yet
B-vitamins: Particularly B12 and Folate; both of these deficiencies are probably 30% of the population
Taurine: Abundance decreases during aging; however, deficiency is rare
Iron: ~30% of women are deficient
Calcium: ~40% of U.S. population gets inadequate intake (especially females over 50)

👎🏻 C-Tier | You’re likely wasting your money.
Collagen Peptides: Not essential; body produces collagen if diet has enough protein + vitamin C
Electrolytes: Only needed if you sweat sodium excessively or do long bouts of endurance – the issue with most electrolytes is that they contain primarily salt whereas the more valuable electrolytes like magnesium, potassium, chloride, are not found in these supplements
Resveratrol: An antioxidant found to be nearly useless
L-Glutamine: Once thought to help the recovery of muscles, it’s now promoted to aid with gut microbiome
BCAA: Redundant if consuming enough complete protein

Recipe and Review: Apple Pie Greek Yogurt Bowl.

Ingredients:
🔘 1.5c Nonfat Greek yogurt
🔘 7g sugar-free cheesecake Jello mix
🔘 1/3c sugar-free apple pie filling
🔘 Top with 1floz sugar-free Cool Whip

Macros: 255 calories 32g protein 1g fiber

Simply mix all of the ingredients together and top with your sugar-free Cool Whip. Absolutely delicious and a great way to change up your high-protein dessert / snack option.

#shorts

Summer Grilling Staples for Healthy Meal Prep | Wegmans Grocery Haul

Today, I’m taking you to Wegmans to share my must-have summer grilling staples. Whether you’re planning a backyard BBQ, a healthy cookout, or weekly meal prep, these easy and delicious picks will help you get the most out of your grill before summer ends (and yes – there’s still plenty of warm weather left!)

Grilling is my go-to healthy cooking method during summer in New York. It’s quick, flavorful, and saves a ton of time while meal prepping. I’ll show you the exact items I stock up on for protein-packed meals with low calories, clean eating, and easy family-friendly recipes.

Even though I’m shopping at Wegmans, you can find most of these healthy grilling essentials at any grocery store (like Walmart, Aldi, Target, Costco, Trader Joe’s and Sam’s Club). Perfect for anyone on a weight loss journey, building muscle, or simply looking for fresh, low-calorie, high-protein meals. These meals will fuel intense workouts in the gym, whether it be weight training or cardio, while at the same time allowing you to burn fat without being miserable.

I’ve been a trainer in the Westchester area for the past decade and have coached thousands of people online to get in the best shape of their life. Whether you’re new to working out or been active your whole life, the principles of diet and nutrition that I discuss in this video will make staying in shape this summer seamless.

What you’ll learn in this video:

🔘 Healthy grilling staples for summer
🔘 High-protein, low-calorie grocery picks
🔘 How to meal prep with the grill
🔘 BBQ ideas for weight loss & fitness goals

📌TIMESTAMPS:
0:00 | Intro
0:55 | Steaks
2:30 | Beef
4:15 | Commercial
5:00 | Seafood
7:00 | Pork
7:55 | Precooked meats
9:00 | Breads
10:30 | Produce
11:50 | Supplement aisle
12:40 | Desserts
14:00 | Outro

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Today, I’m ranking 5 of the most popular clear protein drinks.

Even though we’re nearing the end of summer, it’s still hot as shit outside and the last thing I want to do is drink a chocolate milk.

My ranking of 5 clear, lemonade-flavored protein drinks:

🥇 @Isopure | 130 calories 32g protein
🥈 @BuckedUp | 100 calories 25g protein
🥉 @Ryse | 100 calories 22g protein
👎🏻 @CleanSimpleEats | 90 calories 20g protein
👎🏻 @Protein2O | 90 calories 20g protein

What’s your favorite clear protein? Are there any I missed?

#shorts