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.

#shorts

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.

I met the Extension Health team and Dr. Kuo at Bryan Johnson’s @dontdiesummit, and as a total nerd for this kind of stuff, I was immediately intrigued. Coincidentally, I had an injured supraspinatus that was in serious need of some TLC.

That TLC came in the form of PRP+. The team was kind enough to let me document the entire process, so I could take you along for the ride.

From the moment I arrived at Extension Health, I was welcomed by an incredibly friendly staff and quickly got started with Dr. Kuo. First, he performed an ultrasound on my shoulder to pinpoint the problem area and determine the exact injection site. Then, he drew my blood to prepare the PRP+ solution.

PRP+ works by using concentrated platelets from your own blood to stimulate healing at the injured site. Unlike stem cell therapy, which relies on stem cells from bone marrow or fat to regenerate damaged tissue, PRP+ harnesses your body’s natural repair mechanisms in a different way.

Because of my muscle mass, Dr. Kuo and his team ended up using an x-ray to ensure precise placement and a thicker needle for direct injection into the affected area. On a pain scale, I’d rate this a 2/10—but I’m also pretty comfortable with needles at this point. That said, fair warning: this video has a lot of needles.

Curious to see how I’m feeling in the next 2-4 weeks? Follow along and make sure you’re subscribed to my channel. Also, be sure to follow @extension.health and @dr.kuo on Instagram to stay up to date on this evolving therapy.

Mornings are really hectic.

Here are five easy solutions so you can tackle breakfast:

1️⃣ Nonfat greek yogurt or nonfat cottage cheese with fruit – one of my favorite hacks for breakfast or as a midday snack
2️⃣ Smoked salmon on a high-fiber bread – I like 647 English muffins
3️⃣ Protein pancake mix in a muffin tin – simply store in the fridge, heat up in the microwave, and go
4️⃣ Baked eggs in a sheet pan – load with your favorite veggies
5️⃣ Protein fruit smoothie – frozen triple berry blend with vanilla protein

#shorts

Influencers have taken to mocking moderation.

Moderation is an extremely important tool to help people realize that they can still enjoy the foods they like while reaching their goals.

I’ve come to realize that influencers love to virtue signal. No one is following their diet 100% of the time. We’re real people. We have creature comforts. I personally eat out 2-3 times a week, I’m not immune to snacking, I like ice cream, I enjoy Italian food once a week.

When her kids are brought into the equation, she says it best: when she’s at home, her kids have nutrient-dense, whole foods. Absolutely! I agree with this statement and think most families should support this mindset.

When they are out and about? Her kids can have the snacks their friends are having. If they’re at a birthday party, her son can enjoy cake and ice cream.

This is my entire point: enjoy life. Enjoy special occasions. We all have real lives and there will be moments where we want to celebrate with food.

80% of our foods should be single-ingredient, whole foods. 20% can be foods that we enjoy. Dieting with a moderation mindset isn’t a bad thing, it’s actually a really good thing. Extremes and shame around food are what can lead to disordered eating tendencies.

#shorts

Here at @TraderJoes, looking for foods high in fiber:

1️⃣ Berries
2️⃣ Cacao
3️⃣ Nutritional yeast
4️⃣ Carb Savvy wraps
5️⃣ Eat your veggies!

Remember: fiber is essential for improving health markers and keeping you fuller for longer—especially when dieting.

#shorts