Superfoods is simply a marketing term.

There is no official nutritional or scientific designation for it.

In my own life, I eat plenty of nutrient-dense foods such as:

1️⃣ Fish (salmon, mackerel, anchovies, sardines) – high in omega-3 fatty acids which are incredible important for both your heart and brain, and they are rich in protein and vitamin D.
2️⃣ Eggs – rich in protein, loaded with vitamins (B2, B12, D, and selenium), improves HDL.
3️⃣ Beef liver – one of the few things Liver King was right about. Many people regard beef liver as nature’s multivitamin because it’s rich in folate, choline, magnesium, vitamins (B12, A, B6), and iron.
4️⃣ Olives / olive oil – every morning I start my day with 2tbsp of olive oil. When it comes to olive oil, I’m really a snob–I make sure it’s a single-origin. Olives are high in monounsaturated fats and antioxidants, increases HDL, has anti-inflammatory properties.
5️⃣ Avocado – packed with monounsaturated fats for heart health, high in potassium, contains vitamins C, E, and B6 for skin and immune health. It’s also a great source of fiber.
6️⃣ Walnuts – rich in a number of different healthy fats and magnesium. They also have an incredible impact on cognitive health.
7️⃣ Dark chocolate 70% or higher in cacao – this is one of the single highest sources of polyphenols, specifically rich in flavonoids. I’m a little over Yasso bars at the moment so presently this is my favorite bedtime treat.
8️⃣ Berries – in particular, raspberries and blackberries because they are extremely high in fiber and antioxidants. Blueberries are also a great source of fiber and awesome for health of your brain.
9️⃣ Leafy greens – high in vitamins (A, C, K), contain folate, magnesium, and iron, support bone health, reduce inflammation.

But I also live a complete and full life. I go out to eat at a New York hot spot 1-2 times a week, I grab protein bars when necessary, and I go to events.

All of this is to say, you can have a balanced diet AND enjoy your life. I have incredible labs and optimized hormones. I just did an executive health scan and everything came back stellar.

Remember: it’s all about balance. There are no superfoods.

#shorts #superfood #groceries #groceryhaul #grocerylist #vitamins #healthyeating #cleaneating #healthyrecipes #fiber #macrocounting #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here are a couple of things to keep in mind this Thanksgiving:

1️⃣ Enjoy the holiday – spend time with your family, eat good food, drink some wine, and enjoy some homemade desserts

2️⃣ Don’t turn Thanksgiving into a 4-day holiday

I don’t subscribe to a 365-days a year diet. My sweet spot is around 320 days of diet adherence. The other 45 days of the year are reserved for birthdays, holidays, and celebrations.

But that doesn’t mean I go all out on these days – it means I’m going out to eat dinner and eating sensibly the rest of the day. For Thanksgiving, I’m active, I’m eating light, but when it’s time to sit down with my family, you know I’m getting some of that stuffing.

Just remember, Thursday is Thanksgiving. Friday morning, outside of having the day off or going shopping, it’s just another day. Rolling into Saturday and Sunday, we don’t need to continue the feast. Maybe we enjoy a dinner out but this isn’t 96 hours of eating whatever the fuck you want. Because come Monday, you are going to regret it and walking into the holidays, if you don’t start training that muscle of self-control, you’re going to be like every other sucker on January 1st who goes, “Fuck. I’m out of shape. I need to get back in the gym.”

#shorts #thanksgiving #thanksgivingrecipes #dietfriendlythanksgiving #thanksgivinghacks #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

At @WholeFoods looking at protein bars and it’s a bit of a mess… Here’s what I would suggest you pick-up:

1️⃣ @QuestNutrition – clear winner here! Macros are great, good source of fiber, and a variety of flavors.
2️⃣ @NoCow – great option for a plant-based protein bar
3️⃣ @EpicBar – their jerky is a fun way to switch up protein supplementation

Honorable mention: @AlohaMoment – it doesn’t have great macros but does have a great taste for a plant-based protein bar.

#shorts #proteinbar #highprotein #protein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I recently had an executive health scan at @FountainLife. I like to compare the experience to getting a custom suit.

Do you need a custom suit? Maybe not but it depends on your body. You also need to consider how it might elevate your wardrobe if you did have a custom suit.

Getting an executive health scan is a way to elevate your understanding of your health and elevate your lifestyle in order to garner more favorable test results.

Not everyone can afford or access an executive health scan, so this is what I would suggest you do if one is not realistic at this time:

1️⃣ As you age, make sure you are getting lab work done annually
2️⃣ Be mindful of your blood pressure
3️⃣ Stay mindful of additional testing needed as you age
4️⃣ Stay on top of your hormones

I will be releasing all individual videos on my testing at Fountain Life where I share my experience and results so be sure to subscribe to my Youtube channel.

#shorts #getlabs #labwork #metabolicpanels #hormonepanels #hormones #trt #testosterone #testosteronereplacementtherapy #lowtestosterone #bloodwork #menshealth #muscle #musclemass #musclebuilding #performancecoach #personaltrainer #nyctrainer #nycfitfam #nycfitness

In today’s video, I’m joined by Amber Bankson, M.A., M.ED., LMHC to talk about stress.

Why do we have stress?
How do we manage it?
Is there anything we can do to resolve stress?

I work with very successful people–people with busy careers, juggling kids’ schedules, managing other people, and staying on top of their fitness goals. The stress of adding traveling, eating on the road, and visiting family for the holidays, can be a recipe for disaster on your life.

Dropping the hard facts right before the holidays is not a coincidence. I want you to hear our conversation to equip yourself with the necessary tools to manage your stress as we move toward the holiday season.

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Are you traveling this holiday season to see friends and family? Here are my 3 biggest tips to keep in mind:

1️⃣ Go to the grocery store when you arrive. Whether you’re staying with friends or at a hotel, start your trip off by stopping at the grocery store. Grab anything you will need throughout your stay.

2️⃣ Watch your portion size. You can still enjoy meals with friends and family but don’t turn it into a buffet. You can also still enjoy meals on your own, don’t overthink it.

3️⃣ Be active. Find a local gym and maintain your exercise schedule. Getting yourself in the gym will clear your mind and make you think about every other decision in your life.

#shorts #traveling #traveltips #thanksgiving #christmas #hanukkah #christmasdinner #christmascookies #drinking #holidays #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Yeah… this is really odd behavior.

Some people have been speculating on what’s causing Liver King’s behavior and mental decline. Is it drug abuse? It is certainly a major contributing factor. Remember, this is the same man that was exposed for spending $12,000 a month on performance enhancing drugs.

Steroids, when abused, are neurodegenerative.

I’m not talking about Testosterone Replacement Therapy. I am very open about taking TRT and how positively it has impacted my life and health. TRT does not cause supraphysiological responses when taken at the appropriate dosage.

I recently did an executive health scan where they did a scan of my brain. This scan showed that my brain was 10 years younger than my biological age. This means that my testosterone levels are in a healthy range and I am taking the appropriate precautions to prevent degeneration.

Here are my suggestions to you to protect your brain health:
1️⃣ Get plenty of sleep
2️⃣ Exercise regularly
3️⃣ Improving nutrition – berries, walnuts, healthy fats like olive oil, dark chocolate, salmon, trout, anchovies, omega-3s
4️⃣ Supplementation – fish oil, CBD are both supplements that I take that are neuroprotective

These are things you can implement to protect your mind–besides not abusing steroids…

#shorts #liverking #carnivoremd #seedoils #realtalk #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here’s what I would pick up at @Wegmans to support your weight loss goals:

1️⃣ @Good_Culture low fat cottage cheese
2️⃣ @Alfresco_AllNatural chicken sausage
3️⃣ Kidney beans
4️⃣ @PremierProtein cereal
5️⃣ Rabbit
6️⃣ @Barilla high protein pasta
7️⃣ Oranges
8️⃣ @EatenLightened sundae cones and ice cream bars

#shorts #wegmans #wegmanshaul #grocerylist #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

One of the biggest hurdles I see when people start dieting is struggling to stay under their calorie goal while trying to hit their protein target.

With that being said, single-serving Greek yogurt is a fantastic option to add to your day-to-day to boost your macros while staying low in calories.

A new yogurt option I’ve been loving is @IcelandicProvisions. This is a low-fat, flavored Greek yogurt. I love their fun flavors and they all pass The Protein Test.

Remember The Protein Test: take the grams of protein, add a 0 to it, does this product have that many calories or less?

In this case, Icelandic Provisions passes The Test, tastes great, and is a very easy addition to your dieting routine.

#shorts #healthyeating #cleaneating #greekyogurt #eatclean #nutrientdense #mealprepideas #mealprep #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Here are some supplements that I would actually buy at @WholeFoods and their benefits:

1️⃣ @JarrowFormulas Ubiquinol – supports heart health acting as a potent antioxidant

2️⃣ @NordicNaturals Fish oil – provides essential omega-3 fatty acids that promote cardiovascular health and reduce inflammation

3️⃣ @SolarayVitamins Magnesium glycinate – muscle relaxation, sleep, and supports nervous system function

4️⃣ @SolarayVitamins Vitamin D3 + K2 – enhances bone health and calcium absorption while supporting immune function

5️⃣ @SolarayVitamins Berberine – regulates blood sugar and supports a healthy metabolism

#shorts #supplements #supplement #supplementreview #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Key and Peele hitting the nail on the head here.

Let’s talk about why this is the case…

It’s simply a game of numbers. If you are a bigger person, you are going to burn more calories as opposed to a smaller person.

The other reality is that weight training involves leverage, meaning a bigger person can lift heavier weights which equals to burning more calories.

Compare a 6’2 250lb male (me) to a 180lb male… I’m likely burning more calories than that person. I’m also capable of exerting more force when training than that person which allows me to burn more calories. When lifting, there is a component of leverage, especially with lifts like deadlifts, so a heavier person is likely capable of generating more force.

There is also a hormonal difference between males and females. Males have testosterone which allows more muscle mass which is highly metabolic.

It’s important to remember these things and not get too angry when you see different timelines for reaching your health goals. Remember: you’re only competing with yourself.

Also, a caveat, genetics do play a factor in both metabolism and strength. Sometimes people are simply stronger than others regardless of size. Some other people, regardless of weight and body composition, are simply more metabolic.

#shorts #keyandpeele #comedy #skit #sketch #weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I’m really excited to share my $20,000 Executive Health Scan.

I have wanted an executive health scan for some time now but let’s face it–it’s expensive, oftentimes you have to travel for them, and not all executive health scans are created equal. Some executive health scans rely on sonograms when they should be using MRIs and with starting a family this past year, along with a demanding career, I’m trying my best to limit travel.

Fountain Life is exactly what I’ve been looking for in an executive health scan. It’s a beautiful facility with great staff, knowledgeable physicians, and has the exact form of preventative tests that I’ve always wanted to get done. Plus it’s located right in Harrison, NY. I’m local to Westchester and their facility is literally 20-minutes from my house.

Executive health scans may not be right for everyone. Again: these are costly. And some people tend to become very anxious over trivial results. I know that I approach testing differently than most people. First of all, I have the resources to devote to these endeavors and I also don’t become concerned when something comes back less than optimal. I simply see it as an opportunity to make changes to my health, supplementation, medication, and lifestyle.

I also want to add emphatically: you are always better off knowing if there is something seriously wrong with your health. As an example, for most forms of cancer, if you catch it in Stage 1, you have close to a 90% chance of overcoming it. Whereas, if you were to find it in Stage 4, those chances drop dramatically to a 10% chance of survival.

This is my full day of scans. I did not have all of my results provided to me day of shooting. I will be releasing at least one video a month on Youtube about each of my individual tests that I had done, including going over the results that I received later that I then went on to film.