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/

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Sunday after Thanksgiving is the biggest day for travel in America. A lot of you will be on the road surrounded by fast food options and wondering what to grab to eat.

Here are my top 3 picks for fast food on diet:

1️⃣ @ChickFilA – Grilled chicken nuggets, egg white filet.
2️⃣ @Wendys – Chili, cobb salad dressing on the side, poke your fork in, skewer your protein.
3️⃣ @TacoBell – Several options for ~300 calories and dirt cheap. I personally would do the chicken chipotle melt.

#shorts

If you’re busy but tired of looking like 💩, I have 3️⃣ air-fryer meals for you @SamsClub:

1️⃣ @RealGood lightly breaded chicken nuggets + a low calorie dipping sauce (30 cals or less per tablespoon) – I really like @SBRBBQ no sugar added sauce.
2️⃣ Sockeye salmon + asparagus – this is super simple and you can pop both right in the air fryer and top with sauce or lemon.
3️⃣ Skim cheese + pre-cooked pulled chicken + pre-cut peppers and onions + @MissionFoodsUS Carb Balance Wrap

#shorts

Review: @TwistedDoughUS

I’ve never cared much about the final product when baking – cake, cookies, brownies… I just wanted the spatula with the dough.

So when I saw Twisted Dough all over social media, I had to try it. It’s a lower calorie, higher protein cookie dough – so it checked the boxes for me, even price. I reached out, and they sent me four flavors to review.

Each flavor passes The Protein Test (at least 10g of protein per 100 calories). For example, the Brownie Batter flavor has 75 calories, 10g protein, and 1g fiber. Solid macros.

The taste? Good. The consistency? A little too doughy for me – and there’s a slight aftertaste that wouldn’t make me repurchase. Overall, I think this could be the right product for someone looking to fill a specific craving while dieting. It just didn’t hit all the notes for me.

For my current sweet tooth rotation, I’m still sticking with @Tasty_Profeel Pudding, @EatShameless Snacks, and @EatSweetGains Ice Cream.

#shorts

Which high-fiber bread is actually worth buying?
Today I’m testing 10 popular high-fiber and low-calorie bread brands to find out which ones are truly healthy, which ones help you hit your daily fiber goals, and which ones… might ruin your bathroom for the day. 😅

As a nutrition coach, I teach my clients one simple rule:
👉 Aim for at least 10g of fiber per 500 calories.
While fruits and veggies should always be your main source of fiber, fiber-enriched breads can make hitting your daily target MUCH easier—if you choose the right brand.

Breads Reviewed in This Video:
-Carbonaut
-Schmidt Old Tyme 647
-Sola
-Aldi Fit & Active
-Ezekiel (Food for Life)
-Dave’s Killer Bread
-Royo
-Hero
-Sara Lee
-Lewis Bake Shop

My Top 3 High-Fiber Bread Picks:
1️⃣ Carbonaut
2️⃣ Schmidt Old Tyme 647
3️⃣ Sola

This video covers:
✔️ Best high-fiber bread for weight loss
✔️ Low-calorie bread taste test
✔️ Fiber-enriched bread nutrition breakdown
✔️ Which bread brands actually help digestion
✔️ High-fiber foods that are worth buying (and which aren’t)

If you’re trying to increase fiber, manage weight, or make smarter grocery store choices, this review breaks it all down.

I shopped at the following grocery stores: Whole Foods, Target, Trader Joe’s, Aldi’s, Walmart, Costco, Sam’s Club, and Kroger’s

👉 Watch the full video to see the rankings, ingredient breakdowns, and my top picks.
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