What happens when you add fruit and vegetables to a carnivore diet?

CarnivoreRay1 has been preaching the carnivore lifestyle for years to hundreds of thousands of people online. However, he himself became concerned about the way he felt and the lab work he was getting back. He then shared on TikTok what happened to his blood work after adding fruit and vegetables to his primarily carnivore diet.

Before (Carnivore Diet):
🔘 Triglycerides: 52
🔘 HDL: 85
🔘 VLDL: 7
🔘 LDL: 183
🔘 Total Cholesterol: 275

After Adding Fruit + Veggies (1 Month Later):
🔘 Triglycerides: 37
🔘 HDL: 93
🔘 VLDL: 8
🔘 LDL: 86
🔘 Total Cholesterol: 186

These are major improvements. It’s great to see blood work reflect positive dietary changes.

This isn’t to mock the carnivore community – many people start it with good intentions: eating simply, choosing whole foods, and cutting processed options. All of that is great, but you can also do it alongside eating fruit and vegetables. Long term, eating meat by itself simply isn’t sustainable – both from an adherence standpoint and also from a nutrition and health perspective. Many influencers from the carnivore community suffer from increased A1C (blood sugar) as well as skyrocketing lipid levels.

The real takeaway is that your body needs fiber, micronutrients, and antioxidants which is best accomplished from eating a variety of foods. Also, just from an adherence standpoint, eating one type of food is eventually going to get mundane.

#shorts

Ranking 5 of the most popular pre-made chocolate protein shakes.

My ranking is based off of taste alone but I’m going to include the macros as well:

1️⃣ @Fairlife Core Power | 170 calories 26g protein 1g fiber
2️⃣ @QuestNutrition Protein Milkshake | 230 calories 45g protein 2g fiber
3️⃣ @ShamrockFarmsMilk Rockin’ Protein Builder | 190 calories 30g protein 3g fiber
4️⃣ @Oikos Protein Shake | 180 calories 30g protein 6g fiber
5️⃣ @SlateMilk | 100 calories 20g protein 2g fiber

📲 What’s your favorite?

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Review: Pure Protein Snack Pack.

This pack includes both their Popped Chips and Cheesy Crackers. Most people know Pure Protein for their bars and shakes as they’re widely available and affordable.

I’ve tried some of their savory options in the past and wasn’t impressed but let’s see how these stack up:

Popped Chips
🔘 Not worth it from a macro standpoint
🔘 150 calories, 12g protein, less than 1g fiber
🔘 Do not pass The Protein Test (10g of protein per every 100 calories)
🔘 Protein source is pea protein, which is not fully bioavailable

Cheesy Crackers
🔘 130 calories, 10g protein, no fiber
🔘 Do not pass The Protein Test
🔘 Utilizes milk protein but still not fully bioavailable

Taste? The flavor is solid on both of these products. But if you want a savory snack that also delivers on macros, Quest chips and crackers are the better choice.

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Stop waiting for the “perfect time.” It’s not coming.

You’ve had your summer fun – now you either lock in or stay soft.

The September Sprint isn’t for excuses.

It’s for people who want results and can handle being told what to do.

4 weeks. Training. Nutrition. Habits. Me in your ear.

Sept 15 – Oct 12.

If you can’t commit to that, keep scrolling.

If you can, tap the link in bio and prove it.

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I did a review on @Tasty_PROfeel Pudding a few weeks ago.

I love this product – I’ve straight up been eating one every day while in this current fat loss phase. It’s the perfect sweet treat while having bonkers macros at 130 calories 17g protein 1g fiber.

However, in that initial post I directed you to the wrong store to grab it and try it for yourselves.

Here are the stores that actually carry PROfeel:

🔘 Wegmans
🔘 Tops
🔘 Market Basket
🔘 Shop Rite
🔘 Price Chopper

The company asked me to reshoot the initial post but that’s not something I was looking to do. The reason I’m shooting this follow-up post is because so many of you (including clients) asked where to find it and because this is a really good product and I hope they are making money off of it because they deserve to.

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Summer’s over. Time to get back to work.

The September Sprint is a 4-week challenge built on accountability, structure, and results.

From Sept 15 – Oct 12, you’ll:

🔘 Train 3–5 days per week with a structured program
🔘 Follow custom nutrition targets (calories, protein, fiber)
🔘 Hit daily habits (hydration, steps)
🔘 Join an exclusive live Zoom call with me

This isn’t about quick fixes. It’s about fat loss, strength, and building habits that last.

Sign up through the link in bio. Let’s finish the year strong.

#shorts

Review: @JoeySwoll sauces @Taste_FlavorCo

Joey was nice enough to send me his new sauces – funny timing considering he’s in the midst of controversy at the moment. But that doesn’t matter right now. I’m focused on these sauces and getting you a review.

There are 5 flavors: Hot Honey Sriracha, Cherry Smoked BBQ, Spicy Garlic Parm, Buffalo Blue Cheese, and Sweet Honey Mustard – all of which have 10 calories or less per tablespoon which are insane macros.

When I choose diet-friendly condiments, I look for 30 calories or less per serving size so these definitely make the cut.

Here’s my taste ranking:

🥇 Cherry Smoked BBQ – definitely the standout for me
🥈 Hot Honey Sriracha – very unique and tastes great on everything you put it on
🥉 Buffalo Blue Cheese – lots of flavor and would be great on wings
🏅 Spicy Garlic Parm – weakest of the flavors in my opinion
🏅 Sweet Honey Mustard – there would be no reason to buy this product by itself since it exists on store shelves everywhere

I definitely want to re-order the Cherry Smoked BBQ and Hot Honey Sriracha. I used these on my broccoli the other day and it was nuts. These sauces taste awesome and I would definitely recommend them.

#shorts

FAT LOSS TRANSFORMATION: 11 Must-Know Tips for Fitness & Weight Loss

This summer, I dropped 25lbs – and it wasn’t by chance. In this video, I’m breaking down the 11 most powerful fat loss strategies that fueled my transformation. Whether your goal is to burn fat, build muscle, or completely transform your fitness, these action steps will change the game for you.

In this video, you’ll learn:

1️⃣ Why calories are king and how to structure a sustainable calorie deficit.
2️⃣ The importance of hitting your protein goal for fat loss & muscle retention.
3️⃣ How high fiber foods keep you full and boost your results.
4️⃣ Why healthy fats matter for hormones & long-term success.
5️⃣ The power of setting an eating cutoff time to control late-night snacking.
6️⃣ Why weight training is non-negotiable for true transformation.
7️⃣ How a supportive community keeps you accountable.
8️⃣ The overlooked role of hydration in fat loss & energy.
9️⃣ Why sleep is the #1 fat loss superpower.
🔟 The importance of getting lab work done yearly to optimize health.
1️⃣1️⃣ How to structure cardio into your routine for maximum fat burn.

In my case, four changes made the biggest difference: a smart calorie deficit, intense training, daily activity (15k+ steps), and a strict evening eating cutoff. Combined, these principles fueled my 25lb fat loss transformation.

If you’re serious about fat loss, fitness, and body transformation, this video will give you the blueprint. Watch until the end so you don’t miss any of the 11 steps. Don’t forget to like, subscribe, and comment with your #1 takeaway.

📌TIMESTAMPS:
0:00 | Intro
1:40 | Calculating goals
3:30 | Calories are king
4:05 | Protein goal
4:40 | High fiber
5:00 | Healthy fats
6:50 | Eating cutoff
7:20 | Weight training
9:00 | Community
10:05 | Hydration

› 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/

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc
» TikTok: https://www.tiktok.com/@jacobzemer
11:15 | Sleep
12:25 | Labwork
13:00 | Cardio
13:40 | Outro

Review: @Torani Zero-Calorie Beverage Sauces

At the time of filming, only two flavors were available – chocolate and caramel – so I grabbed both. Each has 0 calories and 0g sugar.

Many people don’t want their coffee to have dessert-like macros or rely on protein powders loaded with added sugars. I wanted to see if Torani sauces could be a smarter way to satisfy that sweet tooth for both of these problems.

The chocolate sauce is smooth and flavorful. Compared to Starbucks’ mocha syrup – which comes in at 50 calories per pump (!!) – Torani is a no-brainer for anyone who loves flavored coffee but wants to cut calories.

In protein powder, the sauce worked too, though you’d likely need a heavier pour depending on the powder’s base flavor. I personally wouldn’t use it for the protein shakes but I would definitely use it for my coffee.

Overall, I definitely recommend these, especially for coffee. Many new clients are shocked when they learn how many calories their go-to coffee orders really pack in. Torani zero-calorie sauces make it easy to keep flavor without the calorie bomb.

#shorts

Here at @Walmart to show you easy-to-make dinner options that are high in protein:

1️⃣ @HealthyChoiceBrand
2️⃣ Marketside pre-made meats
3️⃣ Rotisserie chicken
4️⃣ @JohnSoulesFoos pre-cooked meat + @MissionFoodsUS Carb Balance + fajita veggies
5️⃣ @AllGoodles + pre-made chicken
6️⃣ @RealGoodFoods chicken strips + @SBRBBQ No Sugar Added

#shorts

In a recent YouTube video, I reviewed 12 lower calorie, higher protein cereals to help you make smarter choices during your fat loss phase. I’m a big believer in keeping familiar comfort foods in your routine while dieting to help you stay consistent and adhere to your calorie deficit.

Cereal can be a clutch snack, whether you need something quick between meetings or a late-night bite that won’t wreck your macros. Here are my top picks and honorable mentions after trying them all:

🥇 @CatalinaCrunch | This one tops the list for both taste and macros. It’s one of the few cereals that actually feels like a treat while supporting your goals. That said, it’s definitely on the pricier side and comes in small quantities. Pro tip: I see a lot of people using it in yogurt bowls, Ninja Creamis, and even homemade macro-friendly trail mix.

🥈 @GhostLifestyle Cereal | If we’re talking taste alone, this is my favorite. It’s incredibly close to traditional cereals, which makes it perfect for curbing cravings without the crash.

🥉 @TruelyCereal | A sleeper pick. Amazing taste and excellent macros – but it’s a little harder to get your hands on. You’ll have to order directly from their website, but it’s worth it if you’re looking for a new staple.

Honorable Mentions:

🔘 @Legion | Decent taste and solid macros. It passes the Protein Test (meaning it actually delivers on its protein claims), so it’s worth trying at least once.

🔘 @Wholesome.Provisions | This brand continues to impress me. Their protein chips are great, and now their protein cereal is too. These come pre-portioned, which makes tracking super easy—especially if you’re on the go.

Let me know which ones you’ve tried – or which one you want me to review next!