Day 8 of the 12 Days of Fiber Series

Today we’re going with chia seeds which are rich in soluble fiber, which forms a gel in your gut.

That slows digestion, stabilizes blood sugar, improves satiety, and supports smoother digestion overall. You also get plant-based omega-3s (ALA), which help reduce inflammation and support cardiovascular health.

✅ Add them to Greek yogurt, oatmeal, or smoothies. They absorb liquid, expand, and contribute to fullness without changing the taste.

❌ Don’t like chia?
Flax seeds offer similar soluble fiber and omega-3 benefits — plus lignans, which have well-documented antioxidant properties.
This is an actual nutritional upgrade backed by data, not a gimmick.

Keep your fiber moving in the right direction.

Day 7 of the 12 Days of Fiber Series

Add a spinach side salad to dinner.

The bag in my hand is 50 calories and 4g of fiber, that’s what a high-volume food looks like. You get to eat a mountain of it for basically nothing.

Just don’t drown it in dressing.
Those calories add up fast, and suddenly your “healthy choice” turns into an equivalent of a traditional American cheeseburger.

My go-tos:
▶️ Lemon juice
▶️ Mix seasonings into nonfat Greek yogurt and use that as dressing
▶️ A non-calorie dressing like @waldenfarms_usaofficial

Spinach, fiber, fullness… bam.

Day 6 of the 12 Days of Fiber Series

Today’s fiber move: psyllium husk often thought of as a supplement but in fact simply a seed. This is about as convenient as fiber can get.

Take it in the morning and in the evening with a glass of water. Simple. Effective.
It keeps you full, helps digestion for very little calories.

Who’s already using psyllium husk, and who’s about to start pretending they always did?

Client Spotlight: George

George is a former athlete — he knew how to train, he understood hard work, and he wasn’t new to discipline. But life gets full. Kids, career, responsibilities… and even the athletes who “know what to do” hit a point where they need real accountability to execute at the level they’re capable of.

Once George committed to structure and coaching, everything changed — fast.

Here are the results:
🔥 20 lbs down in 4 months
🔥 Dropped to 12% body fat
🔥 Resting HR from high 50s → 42–43 (elite athletic range)
🔥 VO2 max at 65 — world-class conditioning
🔥 Now in a lean bulk, getting stronger every week
🔥 Training from home 5 days a week while being a dad of 2 and still playing hockey

George didn’t need gimmicks.
He needed a system, clarity, and someone to hold him to the standard he knew he could reach.

This is what happens when you stop operating at 70% and start showing up like the athlete you still are.

Now is your time.

Day 5 of the 12 Days of Fiber Series

Bread has a bad rep even though civilization has been eating it for thousands of years. Grains especially those high in fiber have a positive impact on heart disease, diabetes, and dementia.

Replace your bread with high-fiber bread. That’s it. Easiest win of the week. I have it every single day because it cranks my fiber up without changing a thing about my routine.

Here’s the rule:
Look for 5g of fiber in under 50 calories per slice. If it doesn’t hit that, put it back.

My go-tos: @schmidtsbakery647, @eatroyo, @hero, all heavy hitters.

High-fiber bread takes zero effort, keeps you full, and actually supports the rest of the work you’re doing.

What’s your favorite brand? I’m curious who’s dialed in.

Day 3 of the 12 Days of Fiber Series

Let’s have some fun today – it’s high-fiber pasta day.

I eat pasta a few times a week, and I always pair it with a lean protein. Today I’m going with shrimp.

I’ve ate a lot of high fiber protein pastas in fact I have an entire youtube review on the subject. And in my vast experience @goodles and @brami are the best.
Serving size: 3.5 oz (dry)
Goodles = 7g fiber
Brami = 9g fiber
What is better than a comfort meal with incredible macros? You get fiber, protein in a meal that tastes delicious.

Your Turn:
Comment below your favorite high protein/fiber pasta.

I’m going to show you how to eat under 2000 calories while hitting 200g protein and 70g fiber.

So many of you ask how I actually eat to stay lean, build muscle, and maintain my results year-round—so here’s a realistic look at my full day of eating on 2000 calories.

If you’re trying to hit your nutrition goals, stay within your calorie budget, and still eat food you actually enjoy, this is the video you need to watch start to finish.

I use flexible dieting to help thousands of clients get into the best shape of their lives:
➡️ 80% single-ingredient, whole foods
➡️ 20% buffer for real life—dinners out, fun foods, and macro-friendly favorites like @goodles and @sweetgainsicecream
Your diet should be effective and sustainable.

This exact approach has helped my clients (and me) achieve fat loss, muscle gain, and full body recomposition. If you’re serious about transforming your body, this is how you do it.

👉 Watch the full breakdown on YouTube — I walk you through every meal, every macro, and exactly how to hit 200g protein and 70g fiber on 2000 calories without feeling restricted.

Day 1 of the 12 Days of Fiber Series

Let’s start simple: add 1 cup/ 120g of raspberries to your breakfast.

Greek yogurt, protein pancakes, protein shake — doesn’t matter.
You just locked in +8g of fiber before 9am.
Small habit. Big impact.

Tell me this:
What’s your breakfast tomorrow, and where are the raspberries going? Drop it in the comments.

Day 2 of the 12 Days of Fiber Series

We’re hitting the cruciferous veggies today.

Choose one: 3 cups (≈270g) of broccoli or 3 cups (≈270g) of Brussels sprouts. That’s 7g of fiber from broccoli or 10g if you go Brussels.

Personally, I’m a broccoli guy. I eat it for dinner with a little olive oil and potassium salt on top. Both of these are high-volume foods — you can eat a lot for very few calories. That’s how you stay full without blowing up your day.

Your turn:
Broccoli or Brussels — and how are you cooking them tomorrow?

3 Protein Cereals — Honest Review
I spent $90 so you don’t have to.

Here’s the breakdown 👇

1. @truleynutrition — $44 (4-pack)
✔️ Passes the protein test
✔️ High in fiber
✔️ Low in saturated fat
Taste: Crunchy, tastes like cereal, not overly sweet.

2. @ghostlifestyle — $8/box
✔️ Passes the protein test
⬇️ Low fiber
⬇️ Low saturated fat
Taste: Softer, not super crunchy — but still really good.

3. @legionath — $33 (variety pack)
✔️ Passes the protein test
✔️ Highest fiber
⚠️ Highest saturated fat
Taste: Soft, chocolatey, sweet — my favorite, just not the leanest protein source.

Bottom line:
Best nutrition → Truley
Best price/taste balance → Ghost
Best flavor → Legion (if you don’t care about saturated fat)

Want to know how to stay fit, eat clean, and keep your training on track while traveling? In today’s video, I’m giving you exclusive access to one of my private Zoom coaching calls normally available only to my in-person training clients, online coaching clients, and app users.

This call is the ultimate guide to staying fit while traveling, packed with real strategies I teach the clients who travel every week for work or vacation. Over the years, I’ve built a standardized approach to help people hit their macros on the road, stay consistent in hotel gyms, and keep their results moving forward no matter where they are.

What you’ll learn in this video:
🔘 How to eat clean while traveling without stressing or guessing
🔘 Simple ways to hit your macros in airports, hotels, and restaurants
🔘 How to maintain your training routine with limited equipment
🔘 Hotel gym workouts for when you only have a bench and dumbbells
🔘 Actionable tips to stay consistent even with an unpredictable schedule

If you’ve ever struggled to “stay on track” during travel, this call breaks down everything you need to know.

Want coaching? If you find this video valuable and want personalized guidance, visit JacobZemer.com to see if coaching is right for you. Whether your goal is to lose fat, build muscle, improve your nutrition, or finally feel confident in the gym, coaching can completely change your life.

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