The most important part of supplementation is getting your labs done.

If you don’t, you’ll have no idea if you have a deficiency or if you’re not optimal for a supplement. Don’t just throw spaghetti at the wall. Get your labs done.

Secondly, be aware that the supplement industry is sleazy. Many supplements are fake, and most of them are underdosed.

Last year I had an executive health scan done, and when we looked at my vitamins and minerals, my B Vitamins were not optimal, which is pretty common. Other common deficiencies are Vitamin D and magnesium.

So I decided to supplement for B Vitamins. When I retested three months later, they were still not in the optimal range. I tested again three months later, and still not optimal. So I went with a different brand, and I finally reached optimal B Vitamin levels.

Keep these two things in mind:

1️⃣ If you don’t know if you have a deficiency, don’t supplement.

2️⃣ Make sure the supplement you’re taking is real and dosed correctly.

If you have questions about how to get into the best shape of your life, jump on a call with me. 📞 Click the link in bio to book a 10-min call with me to learn more about my coaching program.

“Pure Protein bars are impossible to eat without a lot of water.”

Brother, in my day I walked uphill back and forth to school, with no shoes on, in the snow.

I was born in the 80s and I started getting into fitness in the late 90s when I was 14. My dad was the reason I got into lifting weights, and he used to have MET-Rx big 100 bars.

Those things were actually impossible to eat without at least a liter of water. This was back in the day when your post workout was powdered Gatorade.

Pure Protein are very chewable and very digestible. I personally enjoy the taste of them, though I don’t like them as much as Barebells, Quest bars, or Built Bars before they reformulated to Puffs.

We’ve come a long way with food science. And you young bucks don’t know how good you have it these days.

TELL ME: Have you ever had a protein bar that you thought was impossible to eat? Let me know in the comments. 👇

Most people don’t fail their diet because they lack motivation…
they fail because they don’t have systems in place.

In this video, I’m breaking down the 3 kitchen tools I use to make healthy eating easier, increase protein intake, simplify meal prep, and stay consistent year-round:
✅ Slow Cooker (The Ultimate Meal Prep Hack)
✅ High-Powered Blender (Protein Shakes, Smoothies & More)
✅ Ninja Creami (High Protein Ice Cream for Fat Loss)

I’ll also share my favorite tips, tricks, and recipes for each tool so you can get more protein, save time, and actually enjoy the foods you’re eating while working toward your goals.
If you’re a busy parent, working professional, or someone trying to lose weight without spending hours in the kitchen, this video is for you.

TIMESTAMPS
00:00 Introduction
01:15 Why the Slow Cooker Is My #1 Meal Prep Tool
2:25 Slow Cooker Tips & Mistakes to Avoid
04:30 Why You Need a Powerful Blender
05:20 Protein Smoothie Hacks
06:45 Ninja Creami Review
09:00 Final Thoughts

💪 Work With Me:If you’re looking for personalized coaching, custom nutrition, training programs, and accountability, apply here:https://www.jacobzemer.com

📲 Follow Me:
Instagram: @jacobzemer
TikTok: @jacobzemer

Topics Covered:
• Fat Loss Tips
• Meal Prep for Weight Loss
• High Protein Diet
• Slow Cooker Recipes
• Ninja Creami Recipes
• Protein Ice Cream
• Protein Smoothies
• Fitness Nutrition
• Sustainable Fat Loss
• Healthy Eating for Busy People
• Weight Loss Hacks
• Best Kitchen Gadgets for Fitness
• Macro Friendly Recipes
• Online Fitness Coaching

24 pounds down in 4 months. 👏

The best part about Rufat’s transformation?

It wasn’t built around perfect conditions.

He still traveled.
He still went on date nights.
He still lived his life.

Too many people think they need to wait until work slows down, the kids get older, vacation season ends, or life becomes less stressful before they can get in shape.

The truth is, life is always going to be busy.
What changed for Rufat wasn’t his schedule…it was his habits.

No crash diets.
No endless cardio.
No cutting out every food he enjoys.

Just a focus on the things that actually move the needle:
✅ Prioritizing protein
✅ Eating mostly whole foods
✅ Getting stronger in the gym
✅ Staying consistent, even when motivation wasn’t there

When I asked him what he learned most during the process, he said:
“Stay consistent and focused. If you don’t skip workouts, progress your lifts, and put effort into making simple meals at home, this journey can be fun instead of a chore.”
That’s exactly what happened.

Over the last 4 months, Rufat lost 24 pounds, built strength, and created a routine he can actually maintain.

Because the goal was never just to lose weight.

The goal was to build a lifestyle where he can enjoy vacations, date nights, weekends, and social events without constantly starting over every Monday.

If you’ve been telling yourself you’ll get serious “when life calms down,” let this be your reminder:

You don’t need a perfect plan.

You need a plan that works with your real life.

Proud of you, Rufat. This is what sustainable progress looks like.

Thinking about making a change but tired of starting over?
Link in bio to book your discovery call.

I recently listed a hierarchy of hair protocol, including stuff I’ve used with my clients and myself. Out of that whole list, there are only 3 things that I find essential.

– Topical Finasteride Dutasteride
– Minoxidil Foam
– Micro Needling

Micro needling is the only part of this process that’s a real bear. It takes about 10 minutes to do, and I do it once per week. It’s a little painful, but it’s incredibly effective and it boosts the other treatments.

I also use low-level laser therapy, which is incredibly convenient. You can use it while watching TV, and it only takes 20 minutes twice a week.

I’m trying to put off getting a hair transplant for as long as I can. I would rather spend my money on my kids, vacations with my family, or a new car.

Have you tried any hair treatments? Tell me in the comments which ones have worked for you. 👇

This week, I went to Mary O’s Irish Soda Bread in NYC for one of my flexible meals. I have one of these every week. It’s not a cheat meal. It’s part of my diet.

I practice flexible dieting, a method I’ve used to help thousands of people get into the best shape of their lives.

80% of the food you eat should be single ingredient food. The other 20% should be foods that are convenient, help you hit your macros, or that you actually look forward to eating.

I eat this way and have perfect labs. My A1C is less than 5 and my ApoB is less than 55. My blood pressure is 155 / 72, my resting heart rate is 54, and my VO2 max is 57.

I got to Mary O’s early on a Saturday because they get sold out every day before closing. I was able to get some Irish soda bread in about 12 minutes.

This is the best scone I’ve ever had. Super buttery, lots of salt, and it tasted homemade because Mary herself was back there baking it. I definitely recommend getting there early to beat the lines and get your bread before they sell out.

TELL ME: What is your favorite flexible meal? Let me know in the comments. ⬇️

Want to lose weight while still eating delicious food? I’m going to show you 3 amazing slow cooker recipes from @Costco that can help you lose fat and build muscle.

1️⃣ Crock Pot Taco Chicken

Ingredients:
2 lbs chicken breast
2 cans black beans
1 jar salsa
Taco seasoning

Macros per serving: 455 calories, 64g protein, 14g fiber

Instructions: Add all ingredients. Cook on low for 6 hours or high for 4 hours. Shred chicken and serve.

2️⃣ Italian Beef and White Bean Stew

Ingredients:
2 lbs lean stew beef or sirloin
2 cans cannellini beans
1 can crushed tomatoes
Garlic
Italian seasoning

Macros per serving: 420 calories, 46g protein, 8g fiber

Instructions: Add all ingredients to slow cooker. Cook on low for 7-8 hours. Stir and serve.

3️⃣ Beef, Mushroom, and Lentil Stew

Ingredients:
2 lbs extra lean ground beef
1 cup lentils
1 pack mushrooms
4 cups beef broth
Worcestershire sauce

Macros per serving: 489 calories, 49g protein, 5g fiber

Instructions: Brown beef first. Add all ingredients to slow cooker. Cook on low for 6-7 hours. Serve.

If you want my entire free Costco recipe guide, comment LENTILS down below. 👇

Here’s what you need to set up a home gym for building muscle.

1️⃣ Dumbbells
You can use REP Fitness Equipment, SMRTFT, or standard rubber dumbbells.

2️⃣ Bench
Ideally, you want one that can decline and incline.

3️⃣ Barbell / 4️⃣ Weight plates / 5️⃣ Power rack
You can find these for very cheap on Facebook Marketplace, or you can go with REP’s equipment, which is always a good choice.

6️⃣ Functional trainer
You can use bands to substitute this, but having a cable attachment is really helpful for building muscle. I would personally recommend the REP Ares 2.0.

7️⃣ Leg extension/curl equipment
You can do this with a TRX, but if you have the budget, Freak Athlete makes an awesome, versatile piece of equipment.

8️⃣ Cardio equipment
Use an assault bike from Assault Fitness or a SkiErg from Concept2, I love both of these.

If you’re ready to take your fitness and nutrition to the next level, call me. 📞 Click the link in bio to book a call with me and learn more about my coaching program.

Clean Simple Eats makes clear protein water and clear protein soda, so I tried both of them to see which one I like more. Summer is coming, and these clear protein drinks are a great alternative to heavier, chocolate protein drinks.

Both drinks have the same macros:

✅ 90 calories
✅ 20g protein

This obliterates our protein test. All the protein is bioavailable because it’s coming from a grass-fed whey isolate, so it’s a high quality protein source.

As for taste, the cherry lime soda is fresh, clean, and delicious. I’m a fan. The peach mango cream water is very light, even lighter than the soda. It tastes great, and it almost feels like you’re drinking nothing at all.

We’re continuing to see innovation in this form of food science. We all win when there are more options for refreshing, high protein drinks, especially when the weather is getting warmer.

TELL ME: Have you tried Clear Protein Soda yet? Give me your answer in the comments below ⬇️

Meet Danny, husband, father of three, busy professional, and someone who decided it was time to prioritize himself again.

Over the last 6 months, Danny has lost 25 pounds, dropped a full pant and shirt size, built his strongest physique yet, and regained confidence around food.

The best part? He didn’t do it under perfect circumstances.

Like many parents, Danny was balancing work, family responsibilities, and training
around shoulder and arm injuries. Instead of waiting for the perfect time, he focused on consistency and trusted the process.

His results:
✅ 25 pounds down
✅ Full pant size down
✅ Full shirt size down
✅ Stronger than ever
✅ More confidence around food

Here’s what Danny had to say:
“Jake celebrates the wins, evaluates the setbacks, recalibrates, and is an overall positive force for anyone that works with him.”

That mindset is exactly why he’s been so successful. Life is never perfect. There will always be busy seasons, family commitments, vacations, injuries, and setbacks. The key is learning how to adapt instead of starting over.

Danny embraced that process, stayed consistent, and the results followed.
25 pounds down. Stronger than ever. More confident than ever.

Think you’re too busy to see results? Danny is proof that consistency beats perfection every time.

Click the link in my bio to learn more about coaching and how we can build a plan that fits your life.

Want to start building muscle, but don’t know where to start? Here’s a guide for every exercise you need to train your fundamental muscles.

This guide includes exercises for:

1️⃣ Chest
2️⃣ Back
3️⃣ Quads
4️⃣ Hamstrings
5️⃣ Shoulders
6️⃣ Arms

Comment CHEAT down below to get the full guide, which includes videos for each exercise, tips for using the most effective technique, and insights into how to get the most out of your workout. 💪