Today’s grocery haul is from BJ’s Wholesale Club. I realized I’ve never done a long-format video on YouTube—so what better way to kick it off than with a full-blown weekly shopping trip?

I’m walking you through everything: meats, seafood, breads, yogurts, my go-to high-protein snacks, and a bunch of other favorites. You’ll see exactly what I like at BJ’s—and what made it into my cart.

📌TIMESTAMPS:
0:00 | Intro
1:00 | Frozen chicken
2:30 | Frozen seafood
4:20 | Pasta soapbox
5:30 | Frozen vegetables
6:45 | Meats
8:50 | Wraps
9:50 | Yogurt
10:50 | Protein snacks
11:50 | Outro

Today, I’m making high protein yogurt that tastes like peaches.

Ingredients:
1️⃣ Nonfat Greek yogurt – 340g
2️⃣ Peach halves – 124g
3️⃣ Torani sugar-free peach syrup – 2 tbsp

Instructions:
1️⃣ Weigh out 340g of nonfat Greek yogurt on your food scale
2️⃣ Put 2 tbsp of Torani sugar-free peach syrup into yogurt
3️⃣ Stir everything together
4️⃣ Put 124g of peach halves into mixture

TOTAL: 275 calories, 36g of protein. High protein, delicious snack!

#shorts

I’m so tired of hearing about all of these different creatine options on the market.

Think about it, creatine monohydrate is incredibly cheap so when companies add their ‘spin’ to this very simple, straightforward supplement, they can easily increase the cost.

No, you don’t need liposomal creatine, #1 bioavailable creatine, creatine HMB, perimenopausal creatine, creatine for women… I mean I could go on. These are all fucking bullshit.

You should be buying creatine monohydrate or, if you want something that dissolves better, a micronized creatine may be appropriate for you.

When it comes to general dosage recommendations: women 3g, men 5g. However, this is determined based on body weight, particularly muscle, and level of activity. If you’re a bigger person or working out routinely, you can be upwards of 5g of creatine – and yes, there are studies that confirm this to be safe.

#shorts

Product Review: Buffin Muffins from @BuffinBakery.

I saw these all over social media and knew I had to try them. After reaching out to the company, they sent me the muffins AND more. I received an incredible care package with a ton of their best sellers. 

First things first, the macros are more appropriate for a dessert or treat. I wouldn’t substitute my own breakfast with one of these because I prefer to start my day with something that passes The Protein Test (10g of protein per every 100 calories) so that I know I’m getting ahead of my macro goals.

Something like a Dunkin muffin is around 400-550 calories whereas the Buffin Muffins are between 350-450 calories but have much more protein than a traditional muffin.

These are also much more expensive than a traditional muffin. These are around $6 a pop whereas a Dunkin muffin is like $2. I think it’s important to differentiate the two, however, the Buffin Muffins obviously have more protein, are massive, and $6 for this caliber of a dessert is very reasonable; even Ben and Jerry’s is $4-5 a pint.

The taste? I mean wow. These really are delicious. I tried Cereal Milk and Cookies n Gains which both blew me away. Much better than a traditional muffin, very moist, ton of flavor, and a dessert option I would definitely recommend.

Here at @Aldi looking at animal protein options while dieting:

1️⃣ Wild-caught cod
2️⃣ Marinated pork loin
3️⃣ Lean ground turkey
4️⃣ Chicken drumsticks
5️⃣ Grass-fed 93/7 ground beef

#shorts

I sat down with @Dr.Kuo from @Extension.Health and asked him: “What are the most important diagnostics that we should be looking at in terms of our longevity?”

His answer:
1️⃣ DEXA scan – a comprehensive look at bone density, muscle, and fat, including visceral fat.
2️⃣ VO2 max – the highest rate at which an individual can consume oxygen during physical exercise.
3️⃣ Resting Metabolic Rate (RMR) – a precise measurement of how many calories our body burns doing basic metabolic functions and a breakdown of carb versus fat efficiency.
4️⃣ Grip strength – offers a strong correlation with vitality, especially as we age.

These are all tests that @Extension.Health offers at their facility alongside a plethora of regenerative medicine – such as PRP, stem cells, and hormone replacement therapy including peptides.

#shorts

My favorite snacks at @WholeFoods:

1️⃣ @Lilys_Sweets dark chocolate
2️⃣ @ArtisanaNaturals walnut butter
3️⃣ @ThatsIt fruit bars
4️⃣ @StrongRoots Proper Fries
5️⃣ @AllGoodles ‘Twist My Parm’

Remember The Protein Test: 10g of protein per every 100 calories.

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Dieting doesn’t have to be complicated or time-consuming. When you’re in a pinch, these easy, high-protein meals at @Costco will keep you on track without the hassle. Each option is based on the recommended serving size unless noted otherwise. And don’t forget to pair these with a side of fruits or vegetables for a well-rounded meal:

🔘 Kirkland lightly breaded chicken bites, @AllGoodles ‘Cheddy Mac’ | 430 calories 31g protein

🔘 @KevinsNaturalFoods cilantro lime chicken, 100g peppers + onions, @MissionFoodsUS Carb Balance Wrap | 245 calories 26g protein

🔘 6oz Kirkland Signature wild caught cod, 200g baked sweet potato | 320 calories 37g protein

🔘 Kirkland chicken sausage, 100g peppers + onions | 180 calories 15g protein

🔘 Kirkland Signature fresh chicken party wings, @FranksRedHot original hot sauce | 210 calories 20g protein

Eating well doesn’t have to be time-consuming. Which one are you trying first?

I recently underwent a comprehensive executive health scan at Fountain Life to take a deep dive into my overall health.

One of the most eye-opening tests I had was a Coronary CT Angiography (CCTA), which provides a detailed look at my heart and arteries. In this video, I walk you through the entire process—from what the test involves to my personal results and what they mean for my long-term health.

If you’re interested in optimizing your health and staying ahead of potential risks, make sure to like this video, subscribe to the channel, and check out the rest of my Executive Health Scan series:

1️⃣ DEXA
2️⃣ Bloodwork + testing
3️⃣ MRI

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What is RIR? Why is it important? What does it look like?

RIR, or Reps in Reserve, is a measure used to indicate the intensity of your training. A lower RIR means a higher intensity level.

In simple terms, if your RIR is 1, you have only one more rep you could perform before reaching technical failure.

So, why is RIR important?

For effective training and to stimulate muscle adaptation, your sets need to be challenging. Tools like RIR and RPE (Rate of Perceived Exertion) help you gauge and ensure your workout intensity is at an optimal level.

What does RIR look like?

RIR of 3 or less: Your sets will appear challenging and feel fatiguing. The speed of your repetitions will noticeably slow down. It’s recommended to aim for an RIR of 3 at a minimum to ensure your training is sufficiently intense.

#shorts

I’m passionate about making dieting sustainable, and one of the easiest ways to keep meals enjoyable is by using diet-friendly condiments and dressings. They add flavor without derailing progress.

For a condiment to make the cut, I’m looking for 30 calories or less per tablespoon. So, while Chick-fil-A sauce (80 calories per tablespoon) might need to take a backseat for now, here are some great alternatives:

1️⃣ @PrimalKitchenFoods
2️⃣ @GHughesSugarFree
3️⃣ @BolthouseFarms
4️⃣ @SkinnyGirlBrand
5️⃣ Hot sauce, @HuyFongFoods Sriracha, @A1OriginalSauce steak sauce, mustard

Remember: always check the nutrition label first. Some sauces use different serving sizes—teaspoons instead of tablespoons—and not all condiments fit the 30 calories per tablespoon or less rule. Don’t assume—double-check before adding it to your meals.

#shorts

Here are some of my foods on repeat at @WholeFoods:

1️⃣ Grass-fed Ribeye – 9g total fat, a lean protein source, and absolutely delicious.
2️⃣ @StrongRoots Proper Fries – Made with simple ingredients and easy to pop in the oven for dinner.
3️⃣ Seafood – I eat seafood twice a week for its Omega-3s and micronutrient benefits.
4️⃣ Greek Yogurt Dessert Bars – The Coffee & Cream and Blueberry flavors are incredible.

What are your Whole Foods staples?

#shorts