I got a ton of love on my Protein Cheat Sheet a few weeks ago, and a lot of you asked for a Fiber Cheat Sheet—so here it is! I love this idea because, let’s be real, hitting your fiber goal can feel even harder than hitting your protein goal some days.

This cheat sheet includes all the fiber-rich foods I personally enjoy on a daily or weekly basis:

🔘 Fruit: Raspberries, avocado, blueberries, honeycrisp apples
🔘 Vegetables: Kale, broccoli, carrots, black beans
🔘 Even some fiber-enriched products: @MissionFoodsUSA Carb Balance Wrap, @SchmidtOldTyme 647 bread, @EatBetter bagels, and @QuestNutrition protein bars!

This week’s grocery store haul is at Walmart!

In this video, I take you through a standard grocery shopping trip for the week — what I typically pick up, how it benefits my diet, and how it could benefit you!

This week’s haul includes:

🔘 Lean grass-fed ground beef
🔘 Sirloin tender steak
🔘 Wild caught tuna
🔘 Realgood chicken nuggets
🔘 John Soules premade meats
🔘 Frozen berry blend
🔘 Diced hashbrowns with onions and peppers
🔘 Kodiak pancake mix
🔘 Marketside premade meats
🔘 Rotisserie chicken
🔘 Cruciferous vegetables
🔘 My favorite go-to protein supplements: Quest protein chips, whey protein, Legendary Foods pop tarts, Barebells protein bars, Quest protein bars, and Fairlife Core Power shakes.

High protein PB&J Greek yogurt:

1️⃣ Tare your scale out with an empty container
2️⃣ Empty 340g of Greek yogurt into container
3️⃣ Add 1 tbsp, 16g, peanut butter
4️⃣ Add frozen berries of your choice, I used 60g
5️⃣ Mix well, put lid on your container, pop in the refrigerator

When you’re ready to enjoy the next day, all the berries and peanut butter will be mixed in giving you a nice, refreshing, high-protein treat.

Macros: 345 calories 41g protein

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Here’s a revelation for you — sometimes, the most expensive fitness product isn’t the best choice.

Lately, I’ve seen a surge of people pushing the Hume Health scale, claiming it’s the most accurate bioimpedance scale on the market. But let’s break this down.

Bioimpedance isn’t new. It works by sending electromagnetic currents through your body to estimate lean muscle mass and body fat. The first widely recognized model using this technology was the InBody scale.

InBody is expensive, but since bioimpedance became more common, we’re seeing similar features in much cheaper products that are very similar in accuracy. This happens with any technology when it scales, think about flat-screen TVs, they used to be way more expensive. The same is true with bioimpedance scales. The difference between a $40 scale and a $500/month scale is largely marketing. They have very similar accuracy.

Hume is a $200 scale, marketed heavily around its handheld attachments — implying it’s a home version of InBody. Plot twist: those handles don’t make it any more effective.

Bioimpedance has its limitations, but smart scales can still be useful for tracking progress. Just don’t fall for the idea that you need to drop hundreds of dollars for accurate readings.

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I’ve always been transparent about being on TRT.

Recently, I shared a post discussing whether I regret starting TRT and included details about my dosage. Many people fixated on the fact that I take 250mg per week rather than the overall message of the post.

This made me want to dive deeper into the topic of TRT dosages.

Most physicians believe that a healthy adult male should have 300ng/dL-1000ng/dL of testosterone. It’s easy to get caught up in comparing milligrams, but what really matters is:

1️⃣ Are you experiencing the benefits of TRT?
2️⃣ Are your testosterone levels within a healthy range (300ng/dL–1000ng/dL)?
3️⃣ Are you minimizing side effects as much as possible?

Personally, I aim to stay around 1000ng/dL throughout the drug’s lifespan because I know how low testosterone affects me. At the highest point of concentration (right after injection), its around 1100ng/dL and at its lowest point, it’s around 700ng/dL. @MazeMensHealth, who I use as my physician, comfortable with these numbers, I know it’s when I feel my best. The most dramatic side effect of low testosterone for myself was fatigue – I was still jacked, strong as an ox, and had a raging libido however I simply didn’t have the energy that I once did.

Finding the right dosage is a process of trial and error, along with regular lab testing at different points post-injection. Having a doctor you trust is key to determining the right dose—not just for TRT, but for any medication or supplement.

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A lot of people might not know this, but I’m a huge foodie.

Living in Westchester, NY, just outside the city, I take pride in trying new restaurants almost every week. After an incredible year of eating, here are my top 5️⃣ spots from 2024, in no particular order:

🔘 Sushi Noz | An intimate omakase experience with phenomenal sushi—easily one of the best in the city. / @sushinoznyc

🔘 Hamburger America | Affordable, no-fuss, and packed with vintage charm. Anybody can eat here, you just have to wait in line. The cheeseburgers? Absolutely bonkers. / @hamburger_america

🔘 Jeju Noodle Bar | A Michelin-star ramen spot with an eclectic menu where every single item delivered. I was able to get my reservation by hitting ‘notify me’ on Resy – I got reservations twice using this method. / @jejunoodlebar

🔘 The Corner Store | Nearly impossible to book, but totally worth it. This is the new Polo Bar but with better food – you have to try the Wagyu French Dip and the Lobster & Caviar Roll. Cool NYC vibe and you’ll probably spot a celeb or two. / @thecornerstore

🔘 Per Se | Insanely expensive, but if I’m in the mood for wearing a sport coat to dinner, this is as high-calibre food as you can get; the wine list is insane! We successfully passed the first trimester of pregnancy and they knew we were coming to celebrate that fact. Before we left, they gave us a baby bib with the Per Se logo on it. This is an incredible food experience, just be ready to pay for it. / @perseny

Where should I check out in 2025? Drop your recommendations!

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