Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →
The Dementia-Prevention Trial That Matters More Than Its “55%” Headline
A closer look at what the 55% cognitive benefit really means See more →
Shrimp & Avocado Lettuce Wraps
Shrimp and avocado lettuce wraps featuring tender shrimp, creamy avocado, and crisp lettuce, finished with lime and fresh herbs. See more →
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 strict pull-ups
15 ½-bodyweight thrusters
Improvements in Biomarkers From a Carbohydrate Restricted Diet
A simple, low-cost dietary intervention produced meaningful improvements in cardiovascular risk factors See more →
Chicken and Cauliflower Rice Casserole
A creamy, cheesy comfort dish with tender chicken, seasoned cauliflower rice, and a golden baked finish. See more →
What are Mitochondrial Diseases?
Examining the Biology and Experience of Genetic Mitochondrial Defects See more →
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →
Rape Law Was Written for Fathers and Husbands – The Cornell Case Revisits this Precedent
How a Cornell student's report was read by campus police, a prosecutor, and a Title IX panel, and why the law gave them such different results. See more →
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →
The Supplement Scare that Didn’t Test the Supplement
Higher blood tyrosine was linked to earlier death in men. Nobody was assigned to take tyrosine. The headlines left that out. See more →
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →
2003 Interview with Coach Glassman
A 2003 conversation with Greg Glassman on fitness, conditioning, intensity, and training principles that still deserve a second look. See more →
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →
The Metal You Taste After a Hard Workout
What actually causes that metallic taste when you push your heart and lungs to the limit. See more →
Buttered Salmon with Garlic and Feta Topping
Salmon baked in rich butter and topped with a creamy, garlicky feta mixture for a simple yet decadent high-protein, low-carb meal. See more →
Meta Knows Your Kids’ Faces, Rite Aid Knows Your Name, and WordPress Doesn’t Know Anything Anymore
A closer look at the AI, privacy, surveillance, and tech stories behind the headlines. See more →
Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →
Mitochondrial Dysfunction as the Origin of Cancer
Cancer as a metabolic disease—and the case against the somatic mutation theory See more →
Cilantro-Lime Grilled Steak with Creamy Lime Sauce
Marinated grilled steak, served with a tangy, herby, creamy lime sauce. See more →
The Expert With Connections
Experts the media turns to, and the connections they don't always mention See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 strict pull-ups
15 ½-bodyweight thrusters
Pull-ups and thrusters should be done in one set in the early rounds. If that’s not possible, pick a pull-up variation and reduce the thruster load. Aim for at least 4 rounds.
See more →5 rounds for time:
5 handstand push-ups
5 deadlifts, adding weight
Choose a handstand push-up variation that is very difficult for you. You should be able to do a set of 5 when fresh, but barely.
Do the same with the deadlift: start heavy, then add weight each round.
See more →For time:
Run 10k
Ideally on a trail, if you have a good course.
See more →Rest
Rest day
30-20-10 reps for time:
Sumo deadlift high-pulls
Push-ups
Men use 95-lb for SDHP.
Women use 65-lb for SDHP.
5 rounds for time:
10 strict toes-to-bar
Run 400 meters
Additionally, stretch for 20 minutes.
See more →For load:
Deadlift 5-5-3-3-1-1 reps
Bench press 5-5-3-3-1-1 reps
Complete all the sets of deadlifts, then move on to the sets on the bench. Rest at least 3 minutes between sets.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fran
21-15-9 reps for time:
Thrusters
Pull-ups
Men use 95-lb for thrusters.
Women use 65-lb for thrusters.
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
1½ cups cooked shredded chicken (from rotisserie or poached breasts/thighs)
Salt and pepper, to taste
½ cup chopped onion
2 cloves garlic, minced
½ cup crushed tomatoes (no sugar added)
1 chipotle pepper in adobo (finely chopped)
1 tsp adobo sauce (from the chipotle can)
½ tsp smoked paprika
½ tsp cumin
½ tsp oregano
1 tsp apple cider vinegar
¼ cup chicken broth (no sugar added)
¼ tsp onion powder
Optional: 1 tsp olive oil (cold drizzle for finishing)
For Serving:
Cheese taco shells or butter lettuce leaves
1 Tbsp sour cream or avocado (optional)
Chopped cilantro, lime wedge (optional garnish)
Macronutrients
Protein: 68g
Fat: 34g
Carbs: 13g
Shrimp & Avocado Lettuce Wraps
Shrimp and avocado lettuce wraps featuring tender shrimp, creamy avocado, and crisp lettuce, finished with lime and fresh herbs. See more →Ingredients
1 Tbsp butter (for cooking)
1 lb raw shrimp (peeled and deveined)
½ tsp coarse sea salt
½ tsp cracked black pepper
½ tsp smoked paprika
¼ tsp garlic powder
1 ripe avocado, diced
1 Tbsp fresh lime juice
2 Tbsp chopped fresh cilantro
8 large butter lettuce leaves (or romaine leaves)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 96g
Fat: 58g
Carbs: 18g
Chicken and Cauliflower Rice Casserole
A creamy, cheesy comfort dish with tender chicken, seasoned cauliflower rice, and a golden baked finish. See more →Ingredients
3 cups cooked chicken, shredded or diced
3 cups cauliflower rice
½ cup sour cream
½ cup shredded cheddar cheese
¼ cup grated Parmesan cheese
2 Tbsp butter or tallow
½ tsp garlic powder
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 29g
Carbs: 5g
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →Ingredients
2 Tbsp butter or tallow (for sautéing)
½ lb cooked lobster meat (claw and tail), chopped
Salt and pepper, to taste
½ cup chopped celery
¼ cup chopped onion
1 clove garlic, minced
½ tsp smoked paprika
½ tsp thyme (dried or fresh)
¼ tsp cayenne pepper (optional, for heat)
1½ cups seafood stock or chicken broth (no sugar added)
½ cup heavy cream
¼ cup cream cheese
1 Tbsp tomato paste (no sugar added)
1 tsp lemon juice
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped chives or parsley, lemon zest
Macronutrients (whole batch)
Protein: 108g
Fat: 136g
Carbs: 16g
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →Ingredients
For the Chicken:
1 lb chicken thighs or breasts
2 Tbsp butter or tallow (for cooking)
1 chipotle pepper in adobo, minced (or 1 tsp chipotle paste)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp cumin
Salt and black pepper, to taste
1 Tbsp lime juice
For the Cauliflower Mexican Rice:
3 cups cauliflower rice
1 Tbsp butter or tallow
1 small tomato, finely diced
¼ cup onion, finely diced
1 clove garlic, minced
¼ cup fresh cilantro, chopped
½ tsp cumin
Salt and pepper, to taste
1 Tbsp lime juice
Macronutrients
(per serving, serves 4)
Protein: 33g
Fat: 28g
Carbs: 6g
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →Ingredients
For the Salad:
6 oz sirloin steak, seasoned with salt and pepper
4 oz halloumi cheese, sliced into ¼-inch thick slabs
2 cups fresh arugula
½ cup roasted red bell peppers, sliced into strips
1 Tbsp butter (for searing steak)
Salt and black pepper, to taste
For the Lemon Garlic Oregano Dressing:
2 Tbsp olive oil
1 Tbsp balsamic vinegar
1 Tbsp lemon juice
½ tsp Dijon mustard
1 clove garlic, finely minced
½ tsp dried oregano
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 50g
Fat: 40g
Carbs: 6g
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →Ingredients
2 small Asian eggplants (or 1 large), cut into ½-inch thick wedges
¾ lb boneless, skinless chicken thighs, cut into bite-sized strips
Salt and pepper, to taste
2½ Tbsp ghee or unsalted butter (for cooking)
1 clove garlic, minced
1 tsp fresh ginger, grated
2 Tbsp coconut aminos
1 tsp rice vinegar (optional)
1 tsp toasted sesame oil (finishing only)
1 scallion, sliced
Optional: ½ tsp red pepper flakes or sliced fresh chili for heat
Macronutrients
(makes 2 servings)
Protein: 29g
Fat: 27g
Carbs: 8g
Buttered Salmon with Garlic and Feta Topping
Salmon baked in rich butter and topped with a creamy, garlicky feta mixture for a simple yet decadent high-protein, low-carb meal. See more →Ingredients
4 salmon fillets (about 6 oz each)
3 Tbsp butter or tallow (melted)
2 cloves garlic, minced
½ cup crumbled feta cheese
2 Tbsp heavy cream
1 Tbsp lemon juice
1 Tbsp fresh parsley or dill, chopped
Salt and black pepper, to taste
Lemon wedges, for serving
Macronutrients
(per serving, serves 4)
Protein: 48g
Fat: 38g
Carbs: 2g
Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →Ingredients
2 chicken thighs
1 Tbsp melted butter (for marinade)
1 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 clove garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp ground cinnamon
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 Tbsp olive oil (for garnish)
Fresh parsley or mint, for garnish
Lemon wedges, for serving
Macronutrients
Protein: 40g
Fat: 70g
Carbs: 7g
Cilantro-Lime Grilled Steak with Creamy Lime Sauce
Marinated grilled steak, served with a tangy, herby, creamy lime sauce. See more →Ingredients
For the Steak Marinade:
6 oz flank or skirt steak
1 Tbsp butter (melted)
1 Tbsp fresh lime juice
1 tsp lime zest
1 clove garlic, minced
1 Tbsp fresh cilantro, finely chopped
½ tsp cumin
Salt and pepper, to taste
For the Creamy Lime Sauce:
2 Tbsp sour cream
1 tsp avocado oil, mayonnaise
1 tsp lime juice
½ tsp lime zest
1 tsp chopped fresh cilantro
Pinch of garlic powder
Salt and pepper, to taste
Macronutrients:
Protein: 42g
Fat: 39g
Carbs: 3g
The Dementia-Prevention Trial That Matters More Than Its “55%” Headline
A closer look at what the 55% cognitive benefit really means
Improvements in Biomarkers From a Carbohydrate Restricted Diet
A simple, low-cost dietary intervention produced meaningful improvements in cardiovascular risk factors
What are Mitochondrial Diseases?
Examining the Biology and Experience of Genetic Mitochondrial Defects
Rape Law Was Written for Fathers and Husbands – The Cornell Case Revisits this Precedent
How a Cornell student's report was read by campus police, a prosecutor, and a Title IX panel, and why the law gave them such different results.
The Supplement Scare that Didn’t Test the Supplement
Higher blood tyrosine was linked to earlier death in men. Nobody was assigned to take tyrosine. The headlines left that out.
2003 Interview with Coach Glassman
A 2003 conversation with Greg Glassman on fitness, conditioning, intensity, and training principles that still deserve a second look.
The Metal You Taste After a Hard Workout
What actually causes that metallic taste when you push your heart and lungs to the limit.
Meta Knows Your Kids’ Faces, Rite Aid Knows Your Name, and WordPress Doesn’t Know Anything Anymore
A closer look at the AI, privacy, surveillance, and tech stories behind the headlines.
Mitochondrial Dysfunction as the Origin of Cancer
Cancer as a metabolic disease—and the case against the somatic mutation theory
The Expert With Connections
Experts the media turns to, and the connections they don't always mention
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups.
See more →The Dementia-Prevention Trial That Matters More Than Its “55%” Headline
A closer look at what the 55% cognitive benefit really means
See more →
