I’m on TRT.

I’ve always been open about it. In a perfect world, my hormones would be fully optimized through diet, training, and sleep alone – but that’s just not my reality, and I’ve accepted that.

If your levels are low, it’s crucial to take action. When lifestyle changes aren’t enough, seeking medical treatment can be life-changing.

Recent research* shows that TRT can significantly reduce the risk of bone fractures in both men and women – a reminder of how essential balanced hormones are for overall health.

When optimizing, the right course of action is to test, make lifestyle changes, retest, and, if your levels aren’t changing, seek the right course of treatment with your doctor.

If you can optimize naturally, that’s fantastic. But for many, treatment is the right and responsible choice. Your health always comes first.

*Cited: Peresuh, Simbarashe J et al. “A Matched Retrospective Analysis: The Relationship Between Testosterone Replacement Therapy and the Incidence of Hip Fractures.” The Journal of the American Academy of Orthopaedic Surgeons, 10.5435/JAAOS-D-24-01334. 3 Jul. 2025, doi:10.5435/JAAOS-D-24-01334

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You’ve heard about High-Intensity Interval Training (HIIT), but most people are doing it wrong.

HIIT isn’t about pushing yourself to exhaustion – it’s about training with precision. In this video, I break down how to use HIIT to lose fat efficiently, build lean muscle, and get real results without wasting time.

Stop guessing. Start training with intention.

Learn how short, structured bursts of effort can increase your metabolism, improve endurance, and keep your body burning calories long after your workout ends.

Whether you’re an athlete, coach, or someone looking to take your fitness to the next level, this is the blueprint for making every second count. Watch to learn not only what I do, but the general recommendations for most people, and why it matters.

Subscribe for science-backed training, real coaching, and the truth about what actually works.

Review: @HeroBread.

For years, people have been pushing me to review this product and I simply hadn’t gotten around to it. While walking through @WholeFoods, I found it on the shelves and thought I’d finally try it for myself.

1 slice of Hero Bread comes in at 45 calories 5g protein and 11g fiber. Not only does it pass our Protein Test (10g of protein per every 100 calories) – it’s also got a lot of fiber. I will say, that all of the protein in the bread is not bioavailable but typically when do you ever eat bread on its own. It’s usually part of a sandwich with an additional protein.

The taste is right there but the texture is a bit rougher and chewier.

Personally, I prefer the taste, texture, and cost of @SchmidtOldTyme 647 bread – though this is only a high fiber bread, not a great source of protein. If I was looking for a bread with strong macros, I prefer @EatRoyo. Having said that, Hero Bread has some very cool products that I’m excited to try in future videos.

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New at @Costco – Jackfruit Chips from @PhonomenalFoods.

This is a single-ingredient food that has been made into chip form. The only ingredient is ripened jackfruit which brings the macros to 50 calories and 4g of fiber per serving.

It’s definitely a high fiber food but there is a bit of shoddy marketing in that it mentions protein on the front label – but in reality, there is less than 1g per serving.

I’m going to take these home and try them for myself. Have you tried these yet?

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I’ve taken you to the grocery store with me multiple times.

Something I like to impart time and again when reviewing meat is our tried and true tests:

➡️ The Protein Test – When you check the nutrition label, is there 10g of protein per every 100 calories? One easy way to do the math is by adding a 0 to the end of the protein. For example: 23g protein — 230 calories or less? If yes, it passes.

➡️ The Lean Protein Test – Is there 10g or less of Total Fat or 4g or less of Saturated Fat? If yes, it’s considered a lean source of protein.

For those times there isn’t a nutrition label, consider:

➡️ The Eye Test – This is just what it sounds like. If there isn’t a nutrition label, using your eyes can be one of the better tools in determining whether or not a cut of meat is lean. Is there a lot of marbling? If yes, there is a higher fat content.

➡️ Naming – If a cut of steak says ‘top’, ‘sirloin’, ‘round’, ‘flank’ those are typically leaner cuts of meat.

Use this guide as your cheat sheet when shopping for beef.

In this video, I’m walking you through a full low calorie, high protein grocery haul from Aldi. I’ll show you exactly what I buy to stay on track with my nutrition while keeping the cost low.

If you’re trying to eat healthy, build muscle, or lose fat, the foods you keep in your house matter. This is how I stock my kitchen with high protein, low calorie options that make it easy to stay consistent.

I’ll break down which foods deliver the best protein-to-calorie ratio and how to build balanced meals using Aldi staples that you can find at most major grocers like Walmart, Sam’s Club, Costco, Wegmans, Whole Foods, Trader Joe’s, and BJ’s Wholesale. You don’t need expensive brands or fancy supplements – you just need a plan and the right groceries.

Recipe: High protein PB&J greek yogurt:

1️⃣ Tare your scale out with an empty container
2️⃣ Empty 340g of Greek yogurt into container
3️⃣ Add 1 tbsp, 16g, peanut butter
4️⃣ Add frozen berries of your choice
5️⃣ Mix well, put lid on your container, pop in the refrigerator

Macros: ~320 calories 44g protein 4g fiber

When you’re ready to enjoy the next day, all the berries and peanut butter will be mixed in giving you a nice, refreshing, high-protein treat.

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