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, I used 60g
5️⃣ Mix well, put lid on your container, pop in the refrigerator

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.

Macros: 345 calories 41g protein

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Here’s a revelation for you — sometimes, the most expensive fitness product isn’t the best choice.

Lately, I’ve seen a surge of people pushing the Hume Health scale, claiming it’s the most accurate bioimpedance scale on the market. But let’s break this down.

Bioimpedance isn’t new. It works by sending electromagnetic currents through your body to estimate lean muscle mass and body fat. The first widely recognized model using this technology was the InBody scale.

InBody is expensive, but since bioimpedance became more common, we’re seeing similar features in much cheaper products that are very similar in accuracy. This happens with any technology when it scales, think about flat-screen TVs, they used to be way more expensive. The same is true with bioimpedance scales. The difference between a $40 scale and a $500/month scale is largely marketing. They have very similar accuracy.

Hume is a $200 scale, marketed heavily around its handheld attachments — implying it’s a home version of InBody. Plot twist: those handles don’t make it any more effective.

Bioimpedance has its limitations, but smart scales can still be useful for tracking progress. Just don’t fall for the idea that you need to drop hundreds of dollars for accurate readings.

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I’ve always been transparent about being on TRT.

Recently, I shared a post discussing whether I regret starting TRT and included details about my dosage. Many people fixated on the fact that I take 250mg per week rather than the overall message of the post.

This made me want to dive deeper into the topic of TRT dosages.

Most physicians believe that a healthy adult male should have 300ng/dL-1000ng/dL of testosterone. It’s easy to get caught up in comparing milligrams, but what really matters is:

1️⃣ Are you experiencing the benefits of TRT?
2️⃣ Are your testosterone levels within a healthy range (300ng/dL–1000ng/dL)?
3️⃣ Are you minimizing side effects as much as possible?

Personally, I aim to stay around 1000ng/dL throughout the drug’s lifespan because I know how low testosterone affects me. At the highest point of concentration (right after injection), its around 1100ng/dL and at its lowest point, it’s around 700ng/dL. @MazeMensHealth, who I use as my physician, comfortable with these numbers, I know it’s when I feel my best. The most dramatic side effect of low testosterone for myself was fatigue – I was still jacked, strong as an ox, and had a raging libido however I simply didn’t have the energy that I once did.

Finding the right dosage is a process of trial and error, along with regular lab testing at different points post-injection. Having a doctor you trust is key to determining the right dose—not just for TRT, but for any medication or supplement.

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A lot of people might not know this, but I’m a huge foodie.

Living in Westchester, NY, just outside the city, I take pride in trying new restaurants almost every week. After an incredible year of eating, here are my top 5️⃣ spots from 2024, in no particular order:

🔘 Sushi Noz | An intimate omakase experience with phenomenal sushi—easily one of the best in the city. / @sushinoznyc

🔘 Hamburger America | Affordable, no-fuss, and packed with vintage charm. Anybody can eat here, you just have to wait in line. The cheeseburgers? Absolutely bonkers. / @hamburger_america

🔘 Jeju Noodle Bar | A Michelin-star ramen spot with an eclectic menu where every single item delivered. I was able to get my reservation by hitting ‘notify me’ on Resy – I got reservations twice using this method. / @jejunoodlebar

🔘 The Corner Store | Nearly impossible to book, but totally worth it. This is the new Polo Bar but with better food – you have to try the Wagyu French Dip and the Lobster & Caviar Roll. Cool NYC vibe and you’ll probably spot a celeb or two. / @thecornerstore

🔘 Per Se | Insanely expensive, but if I’m in the mood for wearing a sport coat to dinner, this is as high-calibre food as you can get; the wine list is insane! We successfully passed the first trimester of pregnancy and they knew we were coming to celebrate that fact. Before we left, they gave us a baby bib with the Per Se logo on it. This is an incredible food experience, just be ready to pay for it. / @perseny

Where should I check out in 2025? Drop your recommendations!

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Here at @Walmart helping you find lean protein sources.

You need some fat in your diet, but too much saturated fat can increase LDL (bad cholesterol) and A1C levels. So what actually qualifies as a lean protein source?

✅ 10g or less of total fat per serving
✅ 4g or less of saturated fat per serving

This applies to all animal proteins—whether it’s chicken, turkey, beef, pork, or fish.

This is different from The Protein Test where we aim for 10g of protein per 100 calories. While hitting that protein ratio is important, you also want to ensure the source is lean, because you’ll naturally get enough fat from other foods in your diet.

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Deadlifts are a stupid movement. Who needs to pick something up off the ground? Why is a strong lower back necessary? They don’t even work your legs.

This is something I legitimately saw when scrolling my Instagram the other day…

Let’s set the record straight. Deadlifts are about as foundational as it gets.

We pick things up off the ground all the time—whether it’s moving boxes, lifting your kid, or simply bending down to grab your dropped phone. This is not some rare, unnecessary movement; it’s part of everyday life.

As for needing a strong lower back, think about it: your lower back supports almost every movement you make throughout the day. Without it, you wouldn’t be able to function properly.

And yes, deadlifts absolutely work your legs. They target your posterior chain—hamstrings, glutes, lower back—key muscle groups that are crucial for proper body mechanics.

To claim deadlifts are pointless is just… ridiculous. Some people say things just to get attention and go viral, but it’s pure nonsense.

Deadlifts are as foundational as it gets. As long as you’re using good form and the right load, they should absolutely be part of your routine.

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I recently got a full executive health scan done at Fountain Life.

One of the tests that I got done was an DEXA, which has been a bucket list item for me! In this video, I take you through the testing process and go over my results with you in detail.

Make sure you LIKE this video and SUBSCRIBE to this channel and watch all of the other videos in my Executive Health Scan series:

1️⃣ CCTA
2️⃣ Bloodwork + testing
3️⃣ MRI

📌TIMESTAMPS:
0:00 | Intro
3:00 | DEXA
4:00 | My experience
4:50 | Results
9:10 | Outro

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Most people struggle with breakfast – either due to time constraints or choosing unhealthy options.

These Sheet Pan Eggs are a recipe I’m loving recently. Easy to make, decent portion sizes, and bonkers macros.

Each serving size is roughly ⅓ of this pan (massive portions!) and at 300g (cooked weight) is 372 calories and 41g protein the macros are awesome.

🥚Ingredients:

1️⃣ Cooking spray
2️⃣ 18 eggs
3️⃣ ⅓ cup of Fairlife fat-free milk
4️⃣ Salt and pepper
5️⃣ ½ cup sliced mushrooms
6️⃣ ¼ cup sliced red peppers
7️⃣ 1 cup low-fat shredded cheddar cheese

⏲️Instructions:

1️⃣ Preheat oven to 350 and grease a 12×17 rimmed sheet pan with cooking spray, line with parchment paper, and spray again.
2️⃣ Blend eggs with milk and season with salt and pepper to taste.
3️⃣ Pour the egg mixture in the sheet pan and top with veggies and cheese.
4️⃣ Bake for about 15-18 minutes until eggs are set.
5️⃣ Allow eggs to cool, cut into 3 equal pieces, and serve.

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Insurance companies are winning—but that doesn’t mean you should lose.

Let’s be real: insurance companies are raking in record profits while jacking up premiums and offering us less in return. Nothing new, right?

I constantly talk about the importance of getting your bloodwork done. I’ve shared which labs I typically request and tried to give you the confidence to advocate for yourself with your doctor.

Remember: You are an asset.

Getting lab work might feel excessive or unnecessary, but it’s one of the best investments in your long-term health. One of the biggest objections I hear is cost. If the additional panels I recommend aren’t in your budget, start with the basics—something is always better than nothing.

Another common concern? That too much testing is “harmful.” I think that’s complete nonsense. Before doing additional testing, inquire about any possible side effects and see if they pertain to you. In the case of my CCTA scan, contrast can sometimes elevate kidney function. So I spoke to my primary care physician and my concierge doctor and neither of them had concerns about going forward with the Executive Scan.

Another concern is anxiety from false-positives. As an example, from my own life, my AST and ALT have always been slightly elevated. The first step is to retest your labs which I went ahead and did. I had multiple panels coming back with my liver functions slightly elevated. At this point, I talked to my doctor about getting a sonogram on my liver. The results of this additional testing via sonogram came back perfectly normal. Now, I have peace of mind that my liver is fine and have increased confidence that my AST and ALT are elevated due to working out so intensely.

It’s always important to defer to expertise, your doctor; however, don’t be afraid to advocate for yourself or to get a second opinion. More information isn’t dangerous but ignorance can be. Yes, excessive testing can lead to anxiety, but it can also catch something early. And when it comes to your health, the risk is almost always worth the reward—especially if you have the means to do so.

Be proactive. Get tested. Take control of your health.

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Hypertrophy is just a fancy term for building muscle—something that lifters, athletes, and fitness nerds love to talk about. But not all muscle growth is the same. There are actually two types of hypertrophy in the cell you should know about:

1️⃣ Sarcoplasmic Hypertrophy – This occurs when more fluid (mostly water, glycogen, and other nutrients) is stored within the muscle cell, making muscles appear fuller or more pumped.

2️⃣ Myofibrillar Hypertrophy – This is an increase in the actual muscle fibers’ size and density, leading to stronger and bigger muscles.

So why am I talking about this? Two reasons:

✅ Education – Understanding the science behind muscle growth helps you train smarter.

✅ Busting Myths – Many of my clients panic when they see the scale jump after increasing carbs or starting creatine. They assume they’ve gained fat overnight, but in reality, it’s just sarcoplasmic hypertrophy—water being drawn into the muscle. This can make muscles look fuller but it’s not the same as gaining fat.

It’s also important to differentiate between lean mass and muscle mass. Lean mass includes muscles, bone, organs, and water while muscle mass refers specifically to the actual muscle fibers. So if you see the scale go up after dietary changes, don’t stress—it’s often just your muscles holding more fluid, not unwanted fat.

Train hard, stay consistent, and trust the process.

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Checking out the L’Oven wraps at @Aldi:

1️⃣ Keto Wraps | 60 calories, 13g fiber, 4g protein
2️⃣ Carb Control | 60 calories, 8g fiber, 5g protein
3️⃣ Protein | 120 calories, 10g fiber, 12g protein

The clear winner is the Keto Wrap. Even though I’m not a fan of keto-focused marketing, the macros speak for themselves. Since my main protein source comes from what I put in the wrap—like chicken—I don’t need the wrap itself to have 12g of protein.

Have you tried these? Which one’s your go-to, and what are you making with them?

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