Most people struggle with breakfast – either due to time constraints or choosing unhealthy options.

These Sheet Pan Eggs are a recipe I’m loving recently. Easy to make, decent portion sizes, and bonkers macros.

Each serving size is roughly ⅓ of this pan (massive portions!) and at 300g (cooked weight) is 372 calories and 41g protein the macros are awesome.

🥚Ingredients:

1️⃣ Cooking spray
2️⃣ 18 eggs
3️⃣ ⅓ cup of Fairlife fat-free milk
4️⃣ Salt and pepper
5️⃣ ½ cup sliced mushrooms
6️⃣ ¼ cup sliced red peppers
7️⃣ 1 cup low-fat shredded cheddar cheese

⏲️Instructions:

1️⃣ Preheat oven to 350 and grease a 12×17 rimmed sheet pan with cooking spray, line with parchment paper, and spray again.
2️⃣ Blend eggs with milk and season with salt and pepper to taste.
3️⃣ Pour the egg mixture in the sheet pan and top with veggies and cheese.
4️⃣ Bake for about 15-18 minutes until eggs are set.
5️⃣ Allow eggs to cool, cut into 3 equal pieces, and serve.

#shorts

Insurance companies are winning—but that doesn’t mean you should lose.

Let’s be real: insurance companies are raking in record profits while jacking up premiums and offering us less in return. Nothing new, right?

I constantly talk about the importance of getting your bloodwork done. I’ve shared which labs I typically request and tried to give you the confidence to advocate for yourself with your doctor.

Remember: You are an asset.

Getting lab work might feel excessive or unnecessary, but it’s one of the best investments in your long-term health. One of the biggest objections I hear is cost. If the additional panels I recommend aren’t in your budget, start with the basics—something is always better than nothing.

Another common concern? That too much testing is “harmful.” I think that’s complete nonsense. Before doing additional testing, inquire about any possible side effects and see if they pertain to you. In the case of my CCTA scan, contrast can sometimes elevate kidney function. So I spoke to my primary care physician and my concierge doctor and neither of them had concerns about going forward with the Executive Scan.

Another concern is anxiety from false-positives. As an example, from my own life, my AST and ALT have always been slightly elevated. The first step is to retest your labs which I went ahead and did. I had multiple panels coming back with my liver functions slightly elevated. At this point, I talked to my doctor about getting a sonogram on my liver. The results of this additional testing via sonogram came back perfectly normal. Now, I have peace of mind that my liver is fine and have increased confidence that my AST and ALT are elevated due to working out so intensely.

It’s always important to defer to expertise, your doctor; however, don’t be afraid to advocate for yourself or to get a second opinion. More information isn’t dangerous but ignorance can be. Yes, excessive testing can lead to anxiety, but it can also catch something early. And when it comes to your health, the risk is almost always worth the reward—especially if you have the means to do so.

Be proactive. Get tested. Take control of your health.

#shorts

Hypertrophy is just a fancy term for building muscle—something that lifters, athletes, and fitness nerds love to talk about. But not all muscle growth is the same. There are actually two types of hypertrophy in the cell you should know about:

1️⃣ Sarcoplasmic Hypertrophy – This occurs when more fluid (mostly water, glycogen, and other nutrients) is stored within the muscle cell, making muscles appear fuller or more pumped.

2️⃣ Myofibrillar Hypertrophy – This is an increase in the actual muscle fibers’ size and density, leading to stronger and bigger muscles.

So why am I talking about this? Two reasons:

✅ Education – Understanding the science behind muscle growth helps you train smarter.

✅ Busting Myths – Many of my clients panic when they see the scale jump after increasing carbs or starting creatine. They assume they’ve gained fat overnight, but in reality, it’s just sarcoplasmic hypertrophy—water being drawn into the muscle. This can make muscles look fuller but it’s not the same as gaining fat.

It’s also important to differentiate between lean mass and muscle mass. Lean mass includes muscles, bone, organs, and water while muscle mass refers specifically to the actual muscle fibers. So if you see the scale go up after dietary changes, don’t stress—it’s often just your muscles holding more fluid, not unwanted fat.

Train hard, stay consistent, and trust the process.

#shorts

Checking out the L’Oven wraps at @Aldi:

1️⃣ Keto Wraps | 60 calories, 13g fiber, 4g protein
2️⃣ Carb Control | 60 calories, 8g fiber, 5g protein
3️⃣ Protein | 120 calories, 10g fiber, 12g protein

The clear winner is the Keto Wrap. Even though I’m not a fan of keto-focused marketing, the macros speak for themselves. Since my main protein source comes from what I put in the wrap—like chicken—I don’t need the wrap itself to have 12g of protein.

Have you tried these? Which one’s your go-to, and what are you making with them?

#shorts

@GreenLifeNY has completely transformed my health and fitness routine.

With my career and family taking priority, cooking three fresh meals a day isn’t always realistic. I always make time to cook and enjoy dinner with my family, but during busy work days—whether I’m coaching or creating content—I need something fresh, healthy, and hassle-free.

Green Life delivers straight to my door, making it incredibly convenient. Plus, the meals arrive fresh, not frozen, in an insulated bag. I also love supporting a small business because it allows for direct communication if I have any questions and I always get top-notch customer service.

This week, I got the bison bowl, bison burger, chicken teriyaki bowl, and turkey chili. Their menu offers a variety of options with all calories and macros listed.

At this point, I could get meal prep from any company for free, but I choose Green Life because they truly stand out from the rest.

#shorts

Diet-friendly @Starbucks drinks:

Vanilla Shaken Espresso | ~90 calories
• Grande shaken espresso
• Splash of oat milk
• No classic syrup
• 1 scoop of vanilla bean powder
• 2 packets of zero-calories sweetener

Caramel Cold Brew | ~75 calories
• Grande cold brew
• Caramel drizzle
• 2 pumps caramel syrup
• ¼ splash cream

Mocha Shaken Espresso | ~90 calories
• Shaken espresso
• Blonde roast
• No classic syrup
• 1 pump mocha
• 1 packet of zero-calorie sweetener
• Add almond milk

Sweet Cold Foam Cold Brew | ~45 calories
• Grande cold brew
• Skim milk cold foam
• 1-2 packets of zero-calorie sweetener

Iced Protein Coffee | ~170 calories 26g protein {for Core Power}
• Venti cup
• 2-3 shots of espresso over ice
• Fairlife Core Power vanilla protein shake

📲 Screenshot this picture next time you are on your coffee run!