Today’s grocery haul is from the brand new Decicco & Son’s in Sleepy Hollow—and let me tell you, the store is absolutely stunning. It’s clean, beautifully organized, and makes healthy shopping incredibly easy.

In this video, I’m walking you through my real-life diet-friendly grocery haul—packed with high-protein, low-calorie foods perfect for weight loss, clean eating, and maintaining a nutrient-dense diet. From fresh produce and lean meats to seafood, lion’s mane mushrooms, and broccoli sprouts, I’m sharing all the staples I actually eat on a regular basis.

If you’re on a wellness journey and want to find healthy groceries that support weight loss, muscle-building, or simply more mindful eating, this is the haul for you.

If you’re pyramiding your weight through the course of training and not challenging yourself to the last set, you’re never going to see the results you’ve always wanted.

Let’s say we do 3 sets as follows:

Set 1: 100lbs for 10 reps
Set 2: 140lbs for 10 reps
Set 3: 180lbs for 10 reps

If I can complete all of these sets with these weights, then I should’ve been using 180lbs for all 3 of my working sets.

A better way to train is the following:

Set 1: 180lbs for 10 reps, pretty difficult
Set 2: 180lbs for 10 reps, very difficult
Set 3: 180lbs for 10 reps, near impossible

One challenging set of an exercise is not enough to get the body you’ve always wanted.

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One food I make sure to eat every single day is broccoli – or its even more nutrient-dense counterpart, broccoli sprouts.

The main reason for this daily habit is a powerful compound called sulforaphane. Sulforaphane is a potent antioxidant found in cruciferous vegetables, particularly high in broccoli and especially in broccoli sprouts. It’s been widely studied for its cancer-fighting properties, and some researchers consider broccoli one of the most anti-carcinogenic foods available. By including it in my daily diet, I’m making a small but consistent investment in my long-term health.

Another reason I love broccoli is because it’s a high-volume, low-calorie food, which means I can eat a lot of it without consuming a lot of calories. This makes it incredibly helpful for staying full, supporting weight management, and still getting a solid dose of fiber, vitamins, and phytonutrients.

When I eat broccoli sprouts, I usually take about half a container and use them as a garnish for my main dish, often paired with a low-calorie dressing to enhance the flavor without compromising my nutrition goals.

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Here are 8️⃣ foods in my current rotation and why:

Olive oil – Rich in monounsaturated fats and antioxidants. Has strong anti-inflammatory properties and cognitive benefits.

Seafood – Rich in Omega-3s. If you don’t like mackerel, trout, salmon, sardines, or oysters, you should supplement with Nordics Naturals.

Cruciferous vegetables – Rich in sulforaphane which neutralizes toxins, inflammation, and has anticancer effects. Broccoli sprouts are especially rich in this.

Berries – I’m Team Blueberry because they are rich in fiber in addition to anthocyanins. This is an antioxidant known for its benefits to brain health, heart health, and reducing inflammation. 

Flax/chia seeds – This is a plant-based source of essential fatty acids that support heart health, reduce inflammation, and are rich in fiber.

Dark chocolate – Rich in polyphenols which combat free radicals in the body. When left unchecked, free radicals cause cellular damage known as oxidative stress. Remember: 70% cacao or greater when selecting dark chocolate. 

Sweet potato – One of my favorite carbohydrate sources. Rich in micronutrients like Vitamin A, Vitamin C, Manganese, and Potassium.

Nuts – Macadamia nuts, almonds, and walnuts are high in monounsaturated fats and incredible for brain health.

Spring is in the air and summer is around the corner… let’s talk about grilling season with low-calorie, high-protein options at @Costco.

1️⃣ 90/10 ground beef | You have to ask the butcher for this leanness of ground beef, but it is well worth it to make burgers out of.

2️⃣ Beef loin top sirloin | I love ribeye but it is just too fatty for diet-friendly grilling. This cut of steak is lean but full of flavor.

3️⃣ Wild-caught ahi tuna
4️⃣ Wild-caught sockeye
5️⃣ Wild-caught Chilean sea bass | I love Omega-3s and I love switching it up on the grill. Grilling fresh seafood is a fantastic way to spend a summer evening.

6️⃣ @AmyluFoods chicken burgers | The Caramelized Onion & Aged White Cheddar charbroiled chicken burgers are insanely delicious and they pass The Protein Test.

🚨Remember: The Protein Test – 10g of protein per every 100 calories.

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Today, I’m reviewing @EnjoyPetes pasta!

High protein pasta is the holy grail in food science right now. Consumers are searching high and low for better macros for their favorite pasta dishes. We’ve seen lots of iterations of this like lentil, chickpea, and black bean pasta – but, in my opinion, these don’t satisfy the pasta craving.

The macros on these are amazing: 110 calories, 17g protein, and 27g of fiber. WOW. Not only does this pass The Protein Test, it’s also extremely high in fiber.

Without the sauce, I’d say it’s 70% of the taste of real pasta. It doesn’t have a weird aftertaste which is good, but it also doesn’t have the bite that normal pasta delivers. With @RaosHomemade sauce, I’ll say it tastes marginally better.

A year ago, this would’ve blown my fucking mind. But food science has been moving so fast that products like @AllGoodles have blown me away. 

Pete’s Pasta has fantastic macros, undeniably – but they may or may not fulfill your pasta craving. It’s good, not great.

What are the most important biomarkers to consider when getting your labs done?

Understanding your internal health is key to optimizing your energy, performance, longevity, and body composition. @Dr.Kuo highlights a few core areas to focus on during routine lab work:

🔘 Metabolic Health | These markers give insight into how well your body handles blood sugar and insulin, which can impact fat loss, energy levels, and disease risk.
• Hemoglobin A1C – Reflects your average blood sugar levels over the past 3 months
• Fasting Insulin – Early indicator of insulin resistance
• HOMA-IR – Measures insulin resistance by combining fasting insulin + glucose

🔘 Inflammation | Chronic inflammation is a silent contributor to many health issues, including heart disease, fatigue, and weight gain.
• hs-CRP (high-sensitivity C-reactive protein) – One of the most sensitive markers for systemic inflammation
• Homocysteine – Can indicate inflammation and cardiovascular risk
• Ferritin – Elevated levels may signal inflammation or iron overload

🔘 Hormones | Hormones regulate everything from mood and metabolism to muscle growth and recovery. Keeping them in balance is key.
• Thyroid Panel – TSH, Free T3, Free T4 to assess metabolic health
• Testosterone / Estrogen – Vital for body composition, strength, and mood.

This is not a comprehensive list. Apolipoprotein and LDL are very important to track as well.

🚨Remember: it is imperative to get your labs done regularly. These reels are to educate and empower you to have these conversations.

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To mark my 42nd birthday earlier this year, I retested my VO2 max—a key marker of cardiovascular fitness and a powerful predictor of long-term health and performance.

My result: 55.6.

This reflects meaningful progress from my previous scores—51 two years ago and 53.7 last year. I’m proud of the improvement, but I’m not done yet.

My goal is clear: to reach a VO2 max of 60 by the time I turn 43.

In this video, I sit down with Dr. Isiah Robinson to break down my results, what they reveal about my current fitness level, and the specific strategies I’ll need to implement to hit that next milestone. We walk through the training protocol that will get me there.

If you’re curious about what VO2 max means for your health, or you’re looking to improve your own score year over year, I invite you to watch the full 12-minute conversation.

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Zemer Method Client Spotlight: Sophie B. I’ve had the pleasure of working with Sophie through my Accountability Coaching program via @getverb (https://instagram.com/getverb), and she came in with one clear mission: to get into the best shape of her life.

Balancing a high-powered career and constant travel, Sophie faced a lot of challenges—but that didn’t stop her. Some of her biggest wins on coaching include:

✅ Down 43lbs since starting in approximately 5 months
✅ Consistently nails every lift and hits her daily step goal
✅ Successfully transitioned into a maintenance phase after losing her family home in the California fires

Sophie is one of those rare, superhuman clients. No matter what life threw at her, she stayed locked in on her goals. Whether it was finding time to train in a hotel gym, meals on the go, or getting steps in between meetings—she made it happen.

She’s proof that you don’t need a perfect schedule or perfect conditions to see real, lasting progress. Just commitment, consistency, and the right support.

Sophie should be beyond proud of everything she’s accomplished as I am proud to have worked with her through this transformation. This is just her new beginning.

Link in bio to change your life.

Hip thrusts – the new craze.

My opinion? They are fantastic and don’t negatively impact the rest of your lower body training. I can still incorporate squats, leg press, hamstring curls, and seamlessly include hip thrusts to enhance glute development.

Everyone loves an ass. So consider adding them into your training regimen.

Hip thrusts provide an opportunity to focus on glute volume without disrupting the flow of your overall lower body training.

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My #1 BBQ hack for this upcoming summer season:

One of the most common themes of working with my clients is their struggle to keep their calories low while hitting their protein goal.

Because of this, I recommend buying ground meat that is 90/10 or above. The first number (90) represents the leanness, while the second number (10) represents the fat content.

A lot of people complain that lean meat doesn’t taste as good as the fattier meat – this is most likely due to it’s dryness. To offset this, I add mushrooms and onions to my lean ground meat to bring moisture and tenderness back.

Saturated fat can have adverse effects to LDL and Apolipoprotein B which is linked to heart disease. So when you’re eating a lot of animal protein, you want to opt for leaner sources.

This is a simple addition to help hit your protein goal, keep calories lower, and get that taste you’re used to with fattier meat.

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Here’s my current cardio protocol:

Zone 2
🔘 90 minutes per week
🔘 Broken up into three 30-minute sessions
🔘 I prefer to ruck using a vest that’s approximately 20% of my body weight on a treadmill at a pace of 4mph; if you’re new to rucking, I recommend starting with 10% of your body weight
🔘 I keep my heart rate between 120-130bpm
🔘 I choose this modality because it’s minimally fatiguing for my legs. I absolutely love weight training and I train my legs every 4 days using very heavy weight – I don’t want my cardio to affect my ability to lift heavy.

Zone 4-5
🔘 35 minutes per week of HIIT
🔘 Broken up into two sessions of 1:1; one session of Norwegian Protocol
🔘 1:1 sessions are done on the SkiErg typically with 30 seconds on, 30 seconds off with an average watt of about 400
🔘 Norwegian Protocol is four rounds of 4-minutes with watts around 250 with a 3-minute rest break between each round
🔘 The goal is to get my heart rate into the 160s, 170s bpm

Sauna
🔘 100 minutes per week
🔘 Broken into four 25-minute sessions
🔘 When I’m using my home @SISU_sauna, I keep the temperature at 190 degrees
🔘 When I’m using saunas away from home, I keep the temperature around 175 degrees
🔘 Quickly after entering the sauna, my HR enters the 90s and escalates over time to the 130s

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