Electrolytes are one of the most overhyped supplements on the market.

Most products are mostly salt with a couple trace minerals sprinkled in, which means they’re either useless for most people… or potentially harmful.

Here’s the reality:
➡️Most Americans are already getting too much sodium from their diet.
➡️Too much sodium can contribute to high blood pressure.
➡️And high blood pressure is one of the leading causes of death worldwide.

Meanwhile, most recreational athletes are already getting the sodium they need through normal meals.

Endurance athletes such as those running or cycling long distance may reap benefits from electrolytes especially those who are prone to sweat or train in humid conditions. However, even then you want to select a brand that emphasizes potassium, magnesium, calcium over simply being an overpriced packet of salt.

Most people fail their diet the second they sit down at a restaurant.

Our clients don’t, because they coached to know actually what to do.

✔️ Calories as a budget with your starting your day light
✔️ Protein first
✔️ Stay active and make sure you hit the gym
✔️ Fiber to stay full
✔️ Flexible dieting so you can have meals you actually enjoy

This isn’t a diet you for twenty year olds carrying a water jug and tupperware. This isn’t a diet you can only follow for 5 days a week because the standard for the weekend is impossible.

This is coaching that fits your real life: dinners out, work events, date nights, pizza with your kids.

No fear mongering. No BS.
Just results.

40-Min Home Gym Back & Biceps Workout in my Garage Gym

Join me for a back and biceps workout in my garage gym – perfect if you’re chasing real transformations with limited time and minimal equipment.

In this session, we’re focusing on:
🔘 5 sets of lats
🔘 4 sets of rear delts & traps
🔘 3 sets of biceps

If you’ve got 40 minutes and a simple home gym setup, this workout is for you.

Today’s Workout
1️⃣ Chin-Ups
2️⃣ Keenan Flap (Frontal Plane Variation)
3️⃣ Chest-Supported Wide-Grip Row
4️⃣ Cable Reverse Fly
5️⃣ Seated Alternating Bicep Curl

Equipment Needed
🔘 Bench
🔘 Dumbbells
🔘 Cable apparatus

Nice to Have:
🔘 Weighted vest
🔘 Adjustable dumbbells (I love my REP Pepins)

Whether you’re training in a garage gym, spare room, or small apartment setup, this back and biceps day will help you:
➡️ Build a wider back
➡️ Bring up your rear delts and traps
➡️ Add shape to your biceps
➡️ Stay consistent with your home workout routine

If you’re ready to level up your home gym training, follow along and track your progress week to week.

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If you want to stop overeating later in the day, fix your breakfast.
Most people don’t have a “willpower problem” — they have a protein problem.

At Sam’s Club, here are the high-protein breakfast options I actually recommend:
@samsclub Markers Mark Greek Yogurt with Berries
@fairlife Shake with Shaken Expresso
@missionfoodsus Carb Wrap with Egg Whites

All simple. All affordable. All high protein.
You don’t need a complicated morning routine — you need protein first thing in the morning so you’re not fighting cravings all day.

Better energy, better body composition, fewer excuses.

Start the day with protein and the rest gets easier.
👇 For the full Sam’s Club guide, comment “MARK” below.

In today’s YouTube video I’m putting high-fiber breads to the test… my bathroom may never recover…

Your primary source of fiber should always be fruits and veggies. But for my coaching clients, I recommend a minimum of 10g of fiber per 500 calories – and fiber-enriched products, like these breads, can make that a lot easier to hit

Today I reviewed loaves from:
@TheSolaCompany @Aldi @FoodForLifeBaking (Ezekiel) @DavesKillerBread @SchmidtOldTyme 647 @EatRoyo @CarbonautBaking @Hero @SaraLeeBread @LewisBakeShop

My Top 3 from the lineup:
1️⃣ Carbonaut
2️⃣ Schmidt Old Tyme 647
3️⃣ Sola

Watch the full breakdown on YouTube – hit the 🔗 in my bio to check it out.

Peptides aren’t sorcery — they’re literally a sequence of amino acids chained together.
Some of the are miracle drugs. Many of them are not FDA approved and we do not fully understand the implications.

Everyone online acts like peptides will “transform your metabolism” or “rebuild your body.”
No. They modulate pathways — they don’t override your lifestyle.
So if you’re skipping workouts, not working on mobility, eating like a child, and sleeping like a raccoon, peptides won’t save you.

They’ll just make your bank account smaller.
Peptides signal. They send messages. They don’t do the work for you.
Your body still needs substrate.

No protein → no muscle protein synthesis.
No sleep → impaired growth hormone secretion.
Eating before bed you are spiking insulin which has an inverse relationship with IGF-1.
Good luck “optimizing” anything.
No training → no mechanical tension → no hypertrophy.
Nothing grows.
Caloric mass consumption → body fat.
Peptides don’t outrun a garbage diet.

You want results? Fix your inputs first.
Having said that peptides amplify a foundation — they do NOT replace one.
Performance enhancement has to have a performance to enhance.

Again, there few examples in life of free lunch so understand when you choose to take a medication especially ones we do not have long term human data there may be rewards as well as risks.

Client Form Check: Chris M.

In this video, Chris is hitting tricep dips in his home gym. I help a lot of clients build out their home setups so they have everything they need to train hard without ever leaving their house.

Chris nailed these tricep dips:
✅ Upright torso
✅ Feet clear off the ground
✅ Breaking parallel to fully hit the triceps
✅ Pushing close to failure so we know the intensity is there

I review client videos like this all the time. It’s one of the biggest perks of coaching with me – you’re not guessing if you’re doing it right, and I’ll call you out when I know you can go heavier or harder.

If you want coaching, form checks, and real accountability like Chris, head to JacobZemer.com to get started.

If your wife is hot and you’re… not quite there yet, I’ve got you.

Step 1: Start lifting.
Step 2: Start prioritizing protein.

A lot of foods are marketed as “high protein” when in fact they really aren’t going help you hit protein and calorie targets.

Example: these Simply Fuel Protein Balls from @Target. “Protein” is in the name, but 190 calories for 8g of protein? That’s not a food I’d recommend if you’re trying to get hit your macros while staying in your calorie budget.

To make it simple, I use something I call The Protein Test:
➡️ Look at the grams of protein
➡️ Add a 0 to the end
➡️ Does the food have that many calories or less?
➡️ If yes, it passes The Protein Test and is a solid protein source

When you’re dieting, you need high-protein foods if you want to look better, feel better, and not be starving while in a calorie deficit.

📲 Want my FREE High Protein Guide? Comment BALLS below and I’ll send it to you.

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.”

Review: @Tide.Treats

These are high protein, high fiber Rice Crispy Treats at 280 calories 25g protein 6g of fiber. These don’t quite pass The Protein Test (10g of protein per every 100 calories) however, all of the protein is bioavailable and they have a lot of fiber which I love.

The taste on the vanilla is pretty lackluster and the peanut butter is only marginally better. I personally love the traditional rice crispy treats, but Tide Treats did nothing for me. I do like the @Promix Protein Puff Bars which have better macros at 150 calories 15g protein 5g fiber and they also have a variety of flavors.

If you want real results, stop guessing. Your metabolism isn’t “slow,” it’s unmeasured — and that’s the problem.
An RMR test (Resting Metabolic Rate) is the single most important piece of data you can get if you’re trying to lose fat, build muscle, or actually understand how many calories your body burns every day.

Most people are training hard, eating “healthy,” and still not seeing progress because they’re working off made-up numbers from calculators and fitness apps. That’s not coaching — that’s guessing. And guessing keeps you stuck.

When you get your RMR tested, you finally see your actual metabolic rate, not some generic formula written for a fictional person. That number becomes the foundation for everything we do together:
✔ How many calories you need
✔ How we structure your deficit or surplus
✔ How we balance training volume with recovery
✔ Why your past diets failed
✔ What actually moves the needle for your body

This is the no-bullshit approach I teach every client:
Measure → Adjust → Improve.
No myths, no magic, no shortcuts. Just data and consistent work.

If you’re serious about fat loss, muscle gain, performance, or simply getting your body under control, start with the truth. Your RMR gives us that truth — and once we have it, everything gets easier, clearer, and way more effective.

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Are you actually losing fat… or just hoping you are? In this video I take you inside my full DEXA scan to show the real data behind fat loss, muscle gain, and longevity.

If you can’t quantify it, it isn’t real. That’s why I test my health and fitness every year with:
✔ DEXA Scan
✔ VO₂ Max
✔ RMR
✔ Full blood panels

Today I’m at Maze Health in Mamaroneck, NY—the concierge doctors I send ALL my local clients to. They run everything in-house so you get accurate, science-backed numbers.

A DEXA scan gives you the truth about your body:
🔘 Body fat percentage
🔘 Lean muscle mass
🔘 Bone density
🔘 Visceral fat (the dangerous fat around your organs)

After a summer of dieting, my numbers surprised me… and THIS is why data matters. You don’t guess. You don’t hope. You measure, you adjust, and you move forward. Because you can’t manage what you don’t measure.

If you’re serious about fat loss, muscle gain, and longevity:
➡️ Get real numbers
➡️ Track them consistently
➡️ Let objective data drive your plan

› CONNECT WITH JACOB:
https://www.jacobzemer.com/

› DOWNLOAD MY TRAINING APP: https://www.jacobzemer.com/services/trainingapp/

› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://www.jacobzemer.com/services/coaching/

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