New research from @Harvard: olive oil could help you live longer.

A recent study from Harvard suggests that olive oil may significantly lower your risk of dying from diseases like Alzheimer’s, cancer, and cardiovascular disease. Let’s break down why this matters — and how to apply it to your diet.

It all comes down to healthy fats.

Olive oil is rich in monounsaturated fats, which support brain function, reduce inflammation, and improve heart health. You’ll also find these fats in:

🔘 Avocados
🔘 Olives
🔘 Almonds
🔘 Macadamia nuts
🔘 Walnuts

These foods do more than just taste good — they’re protective.

Monounsaturated fats are key for cognitive function and heart health. They help maintain cellular health, regulate blood sugar, and even play a role in preventing age-related decline.

And don’t forget about omega-3s — a type of polyunsaturated fat found in seafood like salmon, sardines, and mackerel. Omega-3s are essential for reducing inflammation and supporting longevity. Most people aren’t getting enough.

#shorts

Here at @Deciccos looking at wraps that are higher in fiber and protein:

🥇 @LaTortillaFactory | 60 calories 7g protein 14g fiber
🥈 @MissionFoodsUS Carb Balance Wrap | 70 calories 6g protein 17g fiber
🥉 @TumarosWraps | 60 calories 5g protein 7g fiber

🏅 Honorable Mention: @JosephsPitaBread Lavash Flatbread | 60 calories 6g protein 2g fiber

#shorts

@Starbucks is currently experimenting with a protein cold foam.

Here’s what we know so far:

🔘 It’s currently only in 5 locations in the US
🔘 Macros are between 60-75 calories with 15-18g of protein
🔘 One of the flavors they are testing is banana cold foam

Critics are going to say we’re putting protein in everything these days – however, as a fitness professional and coach of over 15 years, I’m really excited about this.

When people come on my coaching program, I have them track their food and they are consistently shocked by how many calories are in their favorite coffee drinks. For example:

🔘 Venti Caffe Mocha from Starbucks | 450 calories
🔘 Venti Iced Cinnamon Dolce Latte | 420 calories
🔘 Venti Iced Caramel Macchiato | 350 calories

So yes, finding macro-friendly variations of your favorite coffee is much preferred to starting your day with dessert.

I think this is a no-brainer and an extremely smart move on Starbucks’ part. I hope we see this rolled out nationwide and I’m excited to see a lot of unique flavors to keep dieting interesting.

#shorts

Review: @EatShameless Snacks

These high-fiber gummy candies from @ShamelessSnacks are available at @Target and @Amazon, and they’re very similar to @SmartSweets – which I already love. But how do they compare?

Macros (per bag):
✅ 70 calories
✅ 26g fiber (yes, 26g!)

That’s a lot of fiber – in fact, more than most Americans are eating in a day. Daily recommended fiber intake is 14g per 1,000 calories. On my coaching program, I typically have clients eat 10g of fiber per every 500 calories they intake. Shameless Snacks pack this in by using soluble corn fiber as the base.

For comparison:
🔘 SmartSweets = 100 calories, 13g fiber – Good taste, but incredibly chewy.
🔘 Shameless Snacks = 70 calories, 26g fiber – Slightly sweeter and much better texture.

My take: These taste absolutely delicious. I highly recommend them, especially if:

🔘 You struggle to hit your daily fiber goal
🔘 You’re traveling and need a convenient source of fiber
🔘 You want a sweet treat that’s low in calories

#shorts

Here at @BJsWholesale to show you the three frozen burgers I would buy here:

3️⃣ Sirloin & Beef Patties from Wellsley Farms | 320 calories 28g protein
2️⃣ Wild Alaskan Salmon Burger from Morey’s Seafood | 200 calories 18g protein
1️⃣ Turkey Burgers from Bubba’s Burgers | 190 calories 22g protein

#shorts

Review: @EatCounter’s high-protein frozen meals.

Today I’m reviewing @EatCounter meals — and let me just say, this brand is doing something really different.

They’re taking viral meals from your favorite fitness creators and turning them into frozen versions you can heat up in minutes. Super convenient.

But here’s what really impressed me: the macros are solid. All of these meals clock in under 400 calories with 30+ grams of protein, making them perfect for anyone trying to hit their goals without sacrificing flavor. No, these don’t quite pass The Protein Test but it’s easy to add a little precooked chicken or a side of nonfat Greek yogurt as a makeshift sour cream / protein source.

And the taste? Shockingly good. I wasn’t expecting frozen meals to taste and smell this incredible. This might be the biggest product surprise food I’ve reviewed in years!

Here’s my personal ranking after trying them:

🥇 Jalapeño Popper Mac & Cheese – 370 cal | 31g protein | 2g fiber
🥈 Taco Mac – 350 cal | 30g protein | 3g fiber
🥉 Lazy Lasagna – 310 cal | 31g protein | 3g fiber
✅ Bonus points for passing The Protein Test: 10g of protein per 100 calories or more.
🏅 3-Cheese Chicken Alfredo – 370 cal | 31g protein | 4g fiber

#shorts

➡️ I’ve helped thousands of people lose fat, muscle. To learn more about my coaching program:
https://www.jacobzemer.com/services/coaching/

➡️ To Purchase Rep Fitness Equipment MY LINK: https://www.repfitness.com/#68408132d6fe3

Today, I’m unboxing the REP x Pépin Fast Series Adjustable Dumbbells for my garage gym setup – one of the most premium and heavy-duty adjustable dumbbell sets on the market, going all the way up to 125lbs per hand.

I’ve had my eyes on these for a while because of their sleek design, fast adjustment mechanism, and rare weight range that caters to serious lifters training at home. At $1,499, these dumbbells are an investment — but are they worth it?

In this video, I’ll walk you through:

🔘 My first impressions and honest thoughts
🔘 Unboxing experience and build quality
🔘 Who these dumbbells are best for
🔘 Whether they’re a smart choice for your home gym setup

I’ve been a coach in the Westchester area, county of New York City, for 10 years and have helped thousands of people get in the best shape of their life. Through the course of my career, I’ve used a wide array of dumbbells and adjustable dumbbells. I’ve used Watson, Rogue Urethane, Hex Dumbbells, Bowflex Adjustable Dumbbells, Powerblock Adjustable Dumbbells, Nüobell Adjustable Dumbbells, the list goes on and on. Sufficient to say, I’ve had a lot of experience with a lot of different dumbbells.

If you’re considering adjustable dumbbells for heavy training, this review will help you decide if the REP x Pépin lives up to the hype.

CONNECT WITH JACOB:
https://www.jacobzemer.com/

› DOWNLOAD MY TRAINING APP: https://www.jacobzemer.com/services/trainingapp/

› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://www.jacobzemer.com/services/coaching/

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc
» TikTok: https://www.tiktok.com/@jacobzemer

Did you know a pound (450g) of strawberries is less than 150 calories?

What I think this highlights is that:

1️⃣ No one is overweight because of fruit
2️⃣ If you’re not satiated while dieting or pivoting to a healthy lifestyle, it’s probably because you’re not getting enough fruit and vegetables in your diet

Yes, fruits are high in fiber, antioxidants, and micronutrients. But they are also high volume foods, meaning that you can eat a lot of it for very little calories.

By incorporating more fruit and vegetables into your diet, it’s going to allow you to feel fuller for longer while eating less.

#shorts

I’m taking you to the freezer section to show you some better-for-you alternatives to traditional frozen dessert bars:

1️⃣ @GoodPop
2️⃣ @OutshineSnacks No Sugar Added
3️⃣ @Yasso
4️⃣ @EatEnglightened
5️⃣ @HaloTopCreamery

#shorts

Easy to make, macro-friendly Hamburger Helper.

Ingredients:
🔘 1 box Goodles – I’m using Mover & Shaker
🔘 1lb lean ground beef – I’m using 95/5
🔘 1 cup nonfat cottage cheese

Instructions:
🔘 Prepare Goodles pasta noodles
🔘 Cook your beef
🔘 Blend nonfat cottage cheese, packet of cheese from box, and ¼ cup pasta water
🔘 Add half pasta, ¼ cooked beef, and half cheese sauce into your bowl and enjoy!

Macros: 490 calories 51g protein 6g fiber

I’ve made this with the Cheddy Mac, Mover & Shaker, and Twist My Parm flavors – they are all delicious but Twist My Parm is my favorite. Recently, I’ve also been adding vegetables to this dish – spinach, Lion’s Mane, and onions are all options we like.

This was incredibly delicious and easy to make – definitely adding to my dinner rotation.

#shorts

Low calorie, high protein breakfast options at @Target:

1️⃣ @Chobani Greek yogurt drinks + fruit
2️⃣ @CatalinaCrunch cereal + fat-free @Fairlife milk
3️⃣ @ThomasBreakfast light multigrain English muffin + Canadian bacon + reduced-fat cheddar cheese
4️⃣ @KodiakCakes protein pancakes + egg whites
5️⃣ @MissionFoodsUS Carb Balance wrap + eggs + @Applegate uncured ham

#shorts

How concerned should you be with PDCAAS?

I’ve talked about this topic now three times – so clearly, it’s important.

The primary concern when it comes to protein is total grams consumed per day. You should be eating at least 0.8g × body weight per day if you’re serious about building muscle.

The second concern should be spacing out your meals adequately. Consuming larger portions of protein can extend the window of muscle protein synthesis. However, for most people, aiming for four meals per day is ideal.

The next thing to consider is the quality of your protein, which is where this score – PDCAAS (Protein Digestibility Corrected Amino Acid Score) – comes into play.

I set my coaching clients a goal of at least 0.8g of protein per pound of body weight each day. If a client is exceeding this amount, I’m less concerned with PDCAAS, because different proteins have different amino acid profiles. When you eat a variety of protein sources, you consume a broad range of amino acids. As long as these amino acids are present, the protein will be bioavailable.

So, when you’re consistently hitting your protein goal and eating a variety of sources, PDCAAS becomes less of a concern.

But if you’re struggling to hit your protein target each day – and a portion of that protein is coming from low-PDCAAS products like Kodiak Cakes or Built Puffs – then PDCAAS becomes more important.

First, you’re not eating enough protein to begin with. Second, the protein you are eating may be limited by what’s called a rate-limiting amino acid, meaning it lacks certain essential amino acids that prevent the rest of the protein from being fully utilized by the body.

#shorts