Stopped by @StanzCafe to make some content and heard a story that I wanted to share.

The owner’s son, Christian, has been following my content and used the strategies I share online – focusing on nutrition, tracking, and consistency – to lose 40 pounds.

It’s always incredible to meet people in person who follow me or who work with me online through my coaching program. On a regular basis, people come up to me and tell me how much my content has helped them change their lives.

If you ever see me in person, don’t hesitate to say hello. Helping people change their life isn’t just my business, it’s my life’s work.

If you’re struggling with your health and fitness but ready to take the next steps to change your life, visit the link in bio for coaching.

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Review: @Hormbles.

These are protein chocolate bars that have taken TikTok by storm which means they ended up in my cart.

Here are the flavors that come in their variety pack: Salted Fudge, Cookies & Cream, Peanut Butter, and Classic Milk. All of these flavors are 100 calories with 10g of protein (all of which is bioavailable) but they do have 5g of saturated fat meaning this is not a lean source of protein.

They taste like cheap chocolate – think Easter bunny chocolate. It’s not quite Hersheys and, even though it looks like one, it really isn’t giving Crunch bar.

My favorite flavors are Peanut Butter and Salted Fudge. If you’re really into chocolate bars or have an insistent craving for candy, this may be a good option for you.

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Client Form Check: Ben M.

Ben is doing 750lbs for reps on the leg press – for him, a personal best and for me, an opportunity to add value.

On my coaching program, I regularly review form videos. It’s a way for me to see what my online clients are actually doing in the gym and add guidance, value, and expertise.

Ben is getting the depth, bracing his back, his butt is staying planted, and his reps all look incredibly consistent.

I have the smallest critique here: his toes come up at the top of the movement on some reps. We want to make sure we are planted through the feet and pressing through the entire foot and not just the heels so we can maintain mechanical tension throughout.

Overall, this is an incredible lift. I give Ben a 9.5/10 here.

Visit jacobzemer.com to get in the best shape of your life.

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Whole Foods Grocery Haul: 4 Types of Food That Make Dieting Easy

In today’s video, I’m taking you shopping with me to Whole Foods to break down 4 categories of foods that make dieting easier and more sustainable:

1️⃣ High-protein foods – the key to building muscle in the gym, burning fat in the kitchen, and staying full.
2️⃣ High-fiber foods – improve digestion and gut microbiome, keep you satisfied, curb cravings. Fiber also improves blood pressure, cholesterol, and helps prevent diabetes.
3️⃣ High-volume foods – eat more, feel full, and still stay in a calorie deficit.
4️⃣ Foods you actually enjoy – yes, even bread, candy, and ice cream can fit into a successful diet.

I’ll walk you through options from meats, beans, breads, vegetables, and frozen treats you can find at Whole Foods, and explain exactly how to use them to lose weight, build muscle, and stay consistent long-term. By the way, these options apply to any grocery store – whether you’re shopping at Walmart, Costco, Sam’s Club, BJs Wholesale, Trader Joe’s, Wegmans, Aldi, or Target.

Whether your goal is weight loss, fat loss, or just eating healthier without feeling restricted, this video will give you practical grocery shopping strategies you can use right away.

📌 Watch until the end for my best tips on how to make your diet flexible, enjoyable, and effective.

TIMESTAMPS:
0:00 | Intro
1:50 | Protein
4:55 | Fiber
7:55 | High Volume
10:10 | Foods you enjoy
11:30 | Outro

What happens when you add fruit and vegetables to a carnivore diet?

CarnivoreRay1 has been preaching the carnivore lifestyle for years to hundreds of thousands of people online. However, he himself became concerned about the way he felt and the lab work he was getting back. He then shared on TikTok what happened to his blood work after adding fruit and vegetables to his primarily carnivore diet.

Before (Carnivore Diet):
🔘 Triglycerides: 52
🔘 HDL: 85
🔘 VLDL: 7
🔘 LDL: 183
🔘 Total Cholesterol: 275

After Adding Fruit + Veggies (1 Month Later):
🔘 Triglycerides: 37
🔘 HDL: 93
🔘 VLDL: 8
🔘 LDL: 86
🔘 Total Cholesterol: 186

These are major improvements. It’s great to see blood work reflect positive dietary changes.

This isn’t to mock the carnivore community – many people start it with good intentions: eating simply, choosing whole foods, and cutting processed options. All of that is great, but you can also do it alongside eating fruit and vegetables. Long term, eating meat by itself simply isn’t sustainable – both from an adherence standpoint and also from a nutrition and health perspective. Many influencers from the carnivore community suffer from increased A1C (blood sugar) as well as skyrocketing lipid levels.

The real takeaway is that your body needs fiber, micronutrients, and antioxidants which is best accomplished from eating a variety of foods. Also, just from an adherence standpoint, eating one type of food is eventually going to get mundane.

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Ranking 5 of the most popular pre-made chocolate protein shakes.

My ranking is based off of taste alone but I’m going to include the macros as well:

1️⃣ @Fairlife Core Power | 170 calories 26g protein 1g fiber
2️⃣ @QuestNutrition Protein Milkshake | 230 calories 45g protein 2g fiber
3️⃣ @ShamrockFarmsMilk Rockin’ Protein Builder | 190 calories 30g protein 3g fiber
4️⃣ @Oikos Protein Shake | 180 calories 30g protein 6g fiber
5️⃣ @SlateMilk | 100 calories 20g protein 2g fiber

📲 What’s your favorite?

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Review: Pure Protein Snack Pack.

This pack includes both their Popped Chips and Cheesy Crackers. Most people know Pure Protein for their bars and shakes as they’re widely available and affordable.

I’ve tried some of their savory options in the past and wasn’t impressed but let’s see how these stack up:

Popped Chips
🔘 Not worth it from a macro standpoint
🔘 150 calories, 12g protein, less than 1g fiber
🔘 Do not pass The Protein Test (10g of protein per every 100 calories)
🔘 Protein source is pea protein, which is not fully bioavailable

Cheesy Crackers
🔘 130 calories, 10g protein, no fiber
🔘 Do not pass The Protein Test
🔘 Utilizes milk protein but still not fully bioavailable

Taste? The flavor is solid on both of these products. But if you want a savory snack that also delivers on macros, Quest chips and crackers are the better choice.

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