Product Review: @QuestNutrition Cheese Crackers.

I enjoy sharing product reviews, although people often assume they’re sponsored. In reality, many brands restrict posts about other products and I want to discuss all of my favorite brands freely.

That being said, here’s my genuine review of Quest Cheese Crackers.

The macros are decent with 130 calories and 10g of protein. While they don’t quite pass The Test, they do offer 5g of fiber.

The taste is excellent too. The cheese flavor is spot on, and the spicy varieties are always bonkers good. I’m usually not a fan of cheese-flavored protein products, but Quest has done a fantastic job with these crackers.

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Should you be eating grass-fed or grain-fed beef?

When selecting animal protein, I follow three key criteria:

1️⃣ The Protein Test – 10g of protein per 100 calories is the benchmark.
2️⃣ Leanness – The meat should have ≤10g Total Fat or ≤4g Saturated Fat per serving.
3️⃣ Grass-Fed vs. Grain-Fed – Grass-fed beef contains more Omega-3s, but keep in mind that beef is a secondary source of EPA and DHA. Seafood is the true Omega-3 powerhouse. While grass-fed is superior to grain-fed nutritionally, beef shouldn’t be your go-to source for Omega-3s, you should rely on seafood for this.

Ideally, your protein source checks all three boxes for optimal nutrition.

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Here at @TraderJoes going over foods that are high in Omega-3s:

1️⃣ Wild-caught sockeye
2️⃣ Norwegian farm-raised salmon
3️⃣ Grass-fed beef
4️⃣ Pasteurized eggs
5️⃣ Canned sardines, mussels, trout, anchovies
6️⃣ Flax, chia, and hemp seeds

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Many people view fitness as a destination rather than a journey. But the truth is, fitness doesn’t have an endpoint. It’s something you work at for life.

Weight training, cardio, nutrition, and maintaining a healthy body composition aren’t short-term goals – they’re lifelong commitments.

The more you put into fitness, the harder it pushes back. It’s a game of diminishing returns. As you build more muscle, it becomes increasingly difficult to add more. As you get stronger, progress slows.

That’s why enjoying the process and surrounding yourself with a supportive community is a gamechanger. If you love your workouts and the food you eat, you’ll stick with them long-term.

If you treat fitness as a destination, you’ll reach your goal, then ease up and lose progress. But if you see it as a daily practice, you’ll build something sustainable for life.

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Zemer Method: Coaching Client Spotlight – Dave D. I have been working with Dave through my Accountability Coaching via @getverb. He came onto coaching with the ultimate goal of losing weight and getting in the best shape of his life. He’s a busy lawyer who travels 2+ times per week for work. Here are some of his wins so far:

✅ Lost 32lbs since starting with me in October 2024
✅ Consistently hits 12k step goal each and every single day
✅ Lifts 4 times per week; twice with a trainer and twice on his own

Here’s what his doctor had to say at his annual physical:

“One of the top five year-over-year transformations I have seen in my career without weight loss medications.”

In five months, his markers had changed drastically:

⬇️ Visceral adipose tissue is down 60 points – from 120 to 60
⬇️ Body fat percentage is down 11% – from 31% to 20%
⬆️ VO₂ max is up slightly from 49 to 51
➡️ Lost very little muscle mass despite significant fat loss

Dave said, “I cannot thank you and your team enough. This isn’t just life-changing—it’s life-prolonging.”

Link in bio and story to change your life. #shorts

Super excited to share this week’s video: My VO2 Max Experience at XFit Lab with Dr. Isiah.

The last time I had my VO2 max tested here was two years ago, when I scored a 53. This time, I was determined to push harder and improve my results – and I’m happy to say I did just that.

Before the test, Dr. Isiah and I did an updated Resting Metabolic Rate (RMR) test, then headed to the Assault Bike to start VO2 max testing. With TOOL blasting through the speakers, I locked in and gave it everything I had.

If you’re interested in VO2 max testing and live near Westchester, I can’t recommend XFit Lab enough. If not, I highly encourage you to find a testing facility near you. This data is invaluable. Remember: a higher VO2 max means better cardiovascular health, and cardiovascular disease remains the leading cause of death in the US.

Knowledge is power. Stay proactive with your health by getting tested and knowing where you stand.

Try this simple drill to improve your squatting mobility:

1️⃣ Hold onto a pole or safety rack
2️⃣ Keep yourself as upright as possible
3️⃣ Sink all the way down into your squat until your hamstrings touch your calves
4️⃣ Repeat as needed and gradually progress your squat mobility!

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Both whole Greek yogurt and nonfat Greek yogurt are processed foods.

If you assume nonfat Greek yogurt automatically contains more additives and preservatives, I have a suggestion: Check the nutrition label.

Or better yet, let me do it for you. Greek yogurt doesn’t come straight from a cow’s udder in its final form – it’s always processed. However, adding something like blueberry compote turns it into an ultra-processed food.

The difference between whole fat and nonfat Greek yogurt comes down to the milk used. Here is literally what the back of the labels say in front of me:

🥣 Whole fat Greek yogurt → Cultured pasteurized whole milk
🥣 Nonfat Greek yogurt → Cultured pasteurized skim milk

That’s it. The only difference is whether the cream is separated. Neither of these options are ultra-processed, and there’s nothing wrong with either one.

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How to hit 200g of protein for 2000 calories at @TraderJoes:

🍳 Breakfast: 150g egg whites + 3 eggs + 300g raspberries | 414 calories 38g protein

🌯 Lunch: 2 Carb Savvy tortillas + 2 pouches wild skipjack tuna + 30g apples + 4tbsp relish + 300g asparagus | 420 calories 59g protein

🥣 Snack: 350g nonfat Greek yogurt + 200g frozen berry medley + 3tbsp | 520 calories 46g protein

🥩 Dinner: 8oz grass-fed top sirloin + 300g shredded hash browns + 300g steamed broccoli | 570 calories 63g protein

TOTAL: 1924 calories 206g protein

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Question: What’s a good rate of weight loss while dieting?

A steady rate of 1–1.5 lbs per week is an excellent goal, translating to about 4–6 lbs per month.

That said, context matters. One of my clients, for example, has a daughter competing in sports tournaments every week while also dealing with back pain. Because of these factors, her rate of loss is closer to 0.5 lbs per week, which is actually fantastic given her circumstances.

On the other hand, individuals with more weight to lose might see faster initial progress – some of my larger clients have lost up to 8 lbs per month. But for most people, 1–1.5 lbs per week is a sustainable and effective target.

If your goal is to lose 30 lbs, expect it to take around six months. That might sound like a long time, but it’s the realistic and sustainable approach to fat loss that is necessary for long-term success.

Often when dieting, people lose the weight because they are following unrealistic plans; such as removing entire macronutrients (like carbohydrates) or eliminating entire food groups such as vegetables, dairy, etc. For some people, this can be an effective tool short-term. But for many people, it just results in them regaining the weight once returning to their normal diet. About 80% of people who lose weight, regain it. So it’s pivotal that whatever decisions you make, you can sustain or transition to something sustainable.

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Here at @Walmart to go over my three favorite steaks while dieting:

1️⃣ Sirloin tender steak | 150 calories 24g protein
2️⃣ Filet mignon | 180 calories 25g protein
3️⃣ Flank steak | 190 calories 24g protein

Yes, I love ribeyes but save those for special occasions.

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Ranking 5 of the most popular protein bars:

1️⃣ @Barebells.USA – 200 calories 20g protein 3g fiber
The undisputed favorite. Tastes like a chocolate bar, with no weird aftertaste or chalky texture. Honestly, I’ve never heard anyone say a bad word about these.

2️⃣ @BuiltBar – 130 calories 17g protein 6g fiber
Incredible taste and texture, but I have to be honest—I’m not a fan of the Puffs due to the collagen content. I know that might break some hearts, but collagen doesn’t contribute to muscle protein synthesis. Stick to the regular Built Bars for a better protein source.

3️⃣ @One1Brands – 220 calories 20g protein 7g fiber
The dark horse of protein bars. It has a firmer texture but lands somewhere between a Built Bar and a Quest Bar, making it a great middle-ground option.

4️⃣ @QuestNutrition – 180 calories 21g protein 12g fiber
The OG protein bar. Known for its high fiber content and impressive macros. The texture is firm, but heating it up for a few seconds transforms it into a dessert-like treat.

5️⃣ @NoCow – 200 calories 20g protein 15g fiber
The best-tasting plant-based protein bar I’ve tried, hands down. Plus, it has the best macros for a vegan bar. It’s not as easy to find, but most major retailers carry it.