I talk about The Test constantly in my videos. For a food to be considered an optimal protein source, we want 10% of the calories coming from protein. Simply – if a protein bar is 100 calories, we want protein to be 10g or more. If a cut of steak is 210 calories, we want protein to be 21g or more.

In this video, I review what The Test reviewing process looks like when looking at various meat nutrition labels:

❌Sirloin Steak – 260 calories, 23g protein = does NOT pass the test
✅Top Sirloin – 190 calories, 37g protein = absolutely OBLITERATES the test
❌85/15 Ground Beef – 230 calories, 19g protein = does NOT pass
✅93/7 Ground Turkey – 150 calories, 22g protein = absolutely passes

I feel the need to reiterate: none of these foods are bad! But we need to look at the nutrition labels when determining if a food is optimal for hitting your protein goals while keeping your calories low.

#shorts #highprotein #protein #meat #steak #turkey #chicken #highproteindiet #cooking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Ever thought about trying flavored egg whites?

Yep, you heard that right—here at @HouseofNutritionPOK, they have @MuscleEgg in their fridges. Muscle Egg offers a versatile, high-protein option that you can drink straight or use in your favorite recipes. For instance, you can blend their chocolate-flavored egg whites into oatmeal and cottage cheese to make protein-packed pancakes (per their website).

For whatever reason, some people want to avoid protein powder and some people want to avoid dairy. Having an opinion on food is very popular nowadays…

But I think it’s important to remember that dieting should be made as convenient as possible so that it becomes sustainable. High-protein liquids can be a gamechanger while dieting. Whether it’s a grab-and-go protein shake or flavored egg whites, these options make hitting your protein targets much easier.

So, have you tried MuscleEgg? What flavors are your favorites—or which ones are you curious to try? Comment below.

#Shorts #HighProtein #Protein #EggWhites #HealthyEating #FitnessNutrition #DietTips #HealthyRecipes #MealPrep #CalorieDeficit #HealthyLifestyle #FitnessGoals #PerformanceNutrition #PersonalTrainer #NYCFitFam #NYCFitness

One of my favorite parts about my job is trying new products. Here are 3 small businesses I have been loving this past year that I think deserve more recognition:

1️⃣ @StackdPancakes – pancake mix that passes The Test (10g of protein per every 100 calories) and tastes like genuine, delicious pancakes.
2️⃣ @Crisp.Power – these protein pretzels are very good, pass The Test, and give you a great boost of fiber. I love the everything bagel flavor.
3️⃣ @FlavorGangOfficial – incredible selection of low-calorie sauces that are packed with flavor. My favorite is the Sweet Papi and the Rosemary BBQ sauce.

#shorts #protein #pancakes #pretzels #sauces #proteinsnacks #dietfriendly #diet #dieting #healthychoices #healthysnacks #healthyfood #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #weightlosstips #nyctrainer #nycfitness #nycfitfam

We’re at @TraderJoes looking at some of the single-ingredient foods that I incorporate into my diet:

1️⃣ Seafood – I love the canned trout and smoked salmon
2️⃣ Lean protein – Trader Joe’s has an amazing selection of marinated chicken, grass-fed steaks, and ground meat
3️⃣ Sunflower seeds – Incredible source of magnesium and healthy fats; I don’t love eating them raw but the sunflower seed spread here is delicious.
4️⃣ Kiwis – High in antioxidants and fiber; and a great option for on-the-go snacking.
5️⃣ Potatoes – I love incorporating sweet potatoes into my diet because they are a rich source of carotenoids and fiber.

#shorts #traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #grocerylist #groceryshopping #protein #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

It’s great when someone wants to focus on single-ingredient foods.

The carnivore diet promotes this in some ways by focusing on things like meat, fish, and eggs.

However, if someone came up to me and told me they only eat steak for breakfast, lunch, and dinner, I’d be like: “Okay… great… have a good life…” I’m not trying to be mean, but I do believe something is off about that person.

The majority of your diet should be those single-ingredient foods like eggs, seafood, and olive oil but it’s highly unlikely that you will live your life without bread, pasta, rice, and tortillas ever again. And, this should go without saying, but you need to eat your fucking fruits and vegetables.

Remember: there is no efficacy in a diet that you can’t sustain. The majority of the time I’m eating single-ingredient foods (not just steak) but tonight, I’m going out to dinner at @JejuNoodleBar with my wife. It’s a Korean noodle bar and I’m definitely going to enjoy the fried chicken, noodles, and probably a glass of wine.

Carnivore is kinda on the right track. But eat your fucking broccoli, kids.

#shorts #flexibledieting #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #portioncontrol #8020rule #dieting #dietingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Browsing the supplement aisle at @Costco… and honestly, it’s hit or miss.

If you’re shopping for supplements here, let me break down what to grab—and what to skip:

🔹 CoQ10 – While Costco carries CoQ10 for heart health, Ubiquinol (the active form of CoQ10) is far more bioavailable and effective. If heart health is your focus, skip the CoQ10 and order Ubiquinol from a trusted supplement retailer.

🔹 Turmeric – Costco offers plenty of turmeric supplements, but Curcumin (the active compound in turmeric) is where the real benefits lie. Curcumin is a potent antioxidant that supports heart health, so opt for a curcumin supplement for better absorption and efficacy.

🔹 Fish Oil – Costco’s fish oil selection is all over the place—some great, some not so much. @SportsResearch is the one to grab. It clearly breaks down EPA and DHA content, which is crucial for understanding what you’re getting.

🔹 Creatine Monohydrate – This is a win! Costco now stocks creatine monohydrate, a well-researched, effective supplement that’s great for strength, muscle growth, and performance. Definitely worth adding to your daily routine.

Costco can be a convenient spot for supplements, but knowing what to look for (and what to avoid) makes all the difference!

#shorts #costco #costcofinds #costcodeals #creatine #creatinemonohydrate #supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #hairloss #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam