I’m passionate about making dieting sustainable, and one of the easiest ways to keep meals enjoyable is by using diet-friendly condiments and dressings. They add flavor without derailing progress.

For a condiment to make the cut, I’m looking for 30 calories or less per tablespoon. So, while Chick-fil-A sauce (80 calories per tablespoon) might need to take a backseat for now, here are some great alternatives:

1️⃣ @PrimalKitchenFoods
2️⃣ @GHughesSugarFree
3️⃣ @BolthouseFarms
4️⃣ @SkinnyGirlBrand
5️⃣ Hot sauce, @HuyFongFoods Sriracha, @A1OriginalSauce steak sauce, mustard

Remember: always check the nutrition label first. Some sauces use different serving sizes—teaspoons instead of tablespoons—and not all condiments fit the 30 calories per tablespoon or less rule. Don’t assume—double-check before adding it to your meals.

#shorts

Here are some of my foods on repeat at @WholeFoods:

1️⃣ Grass-fed Ribeye – 9g total fat, a lean protein source, and absolutely delicious.
2️⃣ @StrongRoots Proper Fries – Made with simple ingredients and easy to pop in the oven for dinner.
3️⃣ Seafood – I eat seafood twice a week for its Omega-3s and micronutrient benefits.
4️⃣ Greek Yogurt Dessert Bars – The Coffee & Cream and Blueberry flavors are incredible.

What are your Whole Foods staples?

#shorts

Someone recently left a comment on my @Bodybuildingcom podcast feature saying: “VO2 max is the leading indicator for length of life. Grip strength is probably the leading indicator for quality of life.”

I don’t necessarily disagree, but there’s an important distinction to make – one is mechanistic, while the other is correlational.

VO2 max – the maximal rate of oxygen consumption during exercise – is a direct mechanism for longevity. A higher VO2 max improves cardiovascular and pulmonary function, meaning it actively contributes to a longer life.

Grip strength, on the other hand, is just a correlation. A strong grip doesn’t cause you to live longer; it’s simply associated with greater muscle mass, strength, or an active lifestyle. You could have an elite grip but still suffer from cardiovascular disease, diabetes, or other health conditions that impact longevity.

VO2 max stands apart because its benefits are independent of other factors meaning it’s a clear predictor of lifespan. Grip strength? A useful indicator, but not the driving force.

#shorts

Showing you how to hit 150g of protein for 1500 calories at @WholeFoods:

🍳 Breakfast – 2 spinach and egg white bites + 3 slices of @Applegate ham + @FoodForLifeBaking Ezekiel english muffin | 400 calories 40g protein

🥩 Lunch – 4oz 93/7 ground beef + 200g yellow potatoes + 200g frozen mixed vegetables | 457 calories 32g protein

🥤 Snack – 2 @SlateMilk protein shakes + 90g raspberries | 257 calories 41g protein

🐟 Dinner – 6oz cod + 200g steamed broccoli + 200g sweet potato + 2oz broccoli sprouts tossed in 2tbsp @WaldenFarms_USAofficial balsamic vinaigrette | 387 calories 39g protein

TOTAL: 1501 calories 152g protein

#shorts

Come with to Costco for a quick shopping spree. We take an in-depth look at 25 of my favorite low calorie, high protein foods. These are items that I personally buy when shopping at Costco and have recommended to the thousands of clients who have lost weight with me.

📌TIMESTAMPS:
0:00 | Intro
0:40 | Ground turkey
1:05 | Chicken
1:50 | Lean ground beef
2:05 | Top sirloin
2:15 | Kevin’s Ready Made Meals
2:35 | Amylu’s Ready Made Meals
3:00 | Seafood
3:35 | Party chicken wings
4:10 | Smoked salmon
4:25 | Eggs and egg whites
5:00 | Protein bars
5:50 | Protein powders and shakes
6:45 | Frozen chicken
7:15 | Yogurt
7:45 | Fudge bars
8:00 | Outro

One of the biggest impacts on your health is cardio. I’ve loved weight training my entire life, but in the past few years I’ve seen everyone act like that’s enough to optimize your health. Strength training is an amazing place to start but adding cardio to my training has taken my health and performance to new levels. 

Three years ago, in my 30s, I scored a 47 on my VO2 max. The score was considered “fair”. As someone who was approaching my 40s, combined with a family history of heart disease, it was at that moment that I decided to change that. 

Two years ago, I scored a 51 on my VO2 max. Last year, I scored 53.7. Both of these scores are considered superior but I have a goal of reaching a VO2 max of 60. For my 42nd birthday, I tested my VO2 max and scored 55.6.

This is my current cardio protocol – what I recommend to clients may differ based on their level of adherence:

Zone 2
🔘 90 minutes per week
🔘 Broken up into three 30-minute sessions
🔘 I prefer to ruck using a vest that’s approximately 20% of my body weight on a treadmill at a pace of 4mph
🔘 I keep my heart rate between 120-130bpm
🔘 I choose this modality because it’s minimally fatiguing for my legs. I absolutely love weight training and I train my legs every 4 days using very heavy weight – I don’t want my cardio to affect my ability to lift heavy.

Zone 4-5
🔘 35 minutes per week of HIIT
🔘 Broken up into two sessions of 1:1; one session of Norwegian Protocol
🔘 1:1 sessions are done on the SkiErg typically with 30 seconds on, 30 seconds off with an average watt of about 400 
🔘 Norwegian Protocol is four rounds of 4-minutes with watts around 250 with a 3-minute rest break between each round
🔘 The goal is to get my heart rate into the 160s, 170s bpm

Sauna
🔘 100 minutes per week 
🔘 Broken into four 25-minute sessions
🔘 When I’m using my home @SISU_sauna, I keep the temperature at 190 degrees
🔘 When I’m using saunas away from home, I keep the temperature around 175 degrees
🔘 Quickly after entering the sauna, my HR enters the 90s and escalates over time to the 130s