I spend about $120 a month on supplements—here’s what I’m currently taking.

But before we get into that, remember: You don’t take supplements just to take them. You need to:
✔️ Get bloodwork
✔️ Identify what’s actually necessary
✔️ Take the supplement
✔️ Retest to ensure you’re in an optimal range

You don’t know if you’re deficient unless you’re testing for it.

For most people, these five supplements should be the main focus:
1️⃣ Vitamin D
2️⃣ Fish Oil
3️⃣ Magnesium
4️⃣ Certain B Vitamins
5️⃣ Creatine

I genuinely believe these could clear up 80% of America’s deficiencies.

Here are the supplements I’m currently taking⬇️
🔘 Creatine Monohydrate $12
🔘 Vitamin D + K2 $15
🔘 Magnesium Glycinate $7
🔘 Fish oil $26
🔘 Multi Vitamin $23
🔘 Nac $19.50
🔘 Ubiquinol $15
🔘 Curcumin $11
🔘 DHEA $0.5
🔘 Glycine $4.5
🔘 Beta alanine $4
🔘 Taurine $1.5
🔘 TRT $25
🔘 Metformin $20
🔘 EPA $34.50
Monthly Total: $118.50

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Did you know that jumping rope for 15 minutes burns 300 calories?

Lol… yeah right. Calorie counters are garbage—let me explain why.

A recent @Stanford analysis of fitness wearables found that they overestimate calorie burn by an average of 27%, with the least accurate device being off by a whopping 93%. In short, they all suck at tracking calories. However, they are pretty solid at tracking heart rate, with an error rate of less than 5%.

For context:
🏃‍♂️ Elite marathon runners may burn around 1000 calories per hour
🚴‍♂️ Olympic cyclists at peak intensity can hit 1500 calories per hour

But you and I? We’re not torching 1200 calories in an hour, no matter what some Gym Bronies might think…

STUDY: Shcherbina A, Mattsson CM, Waggott D, Salisbury H, Christle JW, Hastie T, Wheeler MT, Ashley EA. Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. Journal of Personalized Medicine. 2017; 7(2):3. https://doi.org/10.3390/jpm7020003

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I got a ton of love on my Protein Cheat Sheet a few weeks ago, and a lot of you asked for a Fiber Cheat Sheet—so here it is! I love this idea because, let’s be real, hitting your fiber goal can feel even harder than hitting your protein goal some days.

This cheat sheet includes all the fiber-rich foods I personally enjoy on a daily or weekly basis:

🔘 Fruit: Raspberries, avocado, blueberries, honeycrisp apples
🔘 Vegetables: Kale, broccoli, carrots, black beans
🔘 Even some fiber-enriched products: @MissionFoodsUSA Carb Balance Wrap, @SchmidtOldTyme 647 bread, @EatBetter bagels, and @QuestNutrition protein bars!

This week’s grocery store haul is at Walmart!

In this video, I take you through a standard grocery shopping trip for the week — what I typically pick up, how it benefits my diet, and how it could benefit you!

This week’s haul includes:

🔘 Lean grass-fed ground beef
🔘 Sirloin tender steak
🔘 Wild caught tuna
🔘 Realgood chicken nuggets
🔘 John Soules premade meats
🔘 Frozen berry blend
🔘 Diced hashbrowns with onions and peppers
🔘 Kodiak pancake mix
🔘 Marketside premade meats
🔘 Rotisserie chicken
🔘 Cruciferous vegetables
🔘 My favorite go-to protein supplements: Quest protein chips, whey protein, Legendary Foods pop tarts, Barebells protein bars, Quest protein bars, and Fairlife Core Power shakes.

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.

#shorts