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
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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 →
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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
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Creamy Chicken & Mushrooms
Seared chicken thighs in a luscious, herb-infused mushroom cream sauce made with ghee, garlic, and coconut cream. See more →
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Ginger Butter Salmon with Sesame and Garlic Broccoli
Salmon fillets steamed in foil with butter, soy, ginger, and garlic, then finished with sesame seeds and scallions—served with tender garlicky broccoli. See more →
Chicken Enchiladas with Cheese Shells
Shredded chicken rolled in baked cheese shells and smothered in a rich, tangy, homemade enchilada cream sauce. See more →
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A fight over White House press access left presidential events without the usual independent TV pool See more →
Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →
For fun:
45+ minutes of low-intensity, recreational effort.
Bike, run, swim, row, or something else.
See more →Avoiding Metabolic Derangement
The diet wars—and the books that challenged conventional advice See more →
Chicken-Wrapped Asparagus
Tenderized chicken wrapped around crisp asparagus spears and infused with garlic butter. See more →
The 925
5-phase workout, performed solo or as a duet, for time.
A Star Is Born (Phase 1)
Wearing a heavy vest or pack:
19 step-ups - 45 burpees - 12 chest-to-bar pull-ups
The Roots (Phase 2)
Wearing a heavy vest or pack:
8 shoulder press - 13 hang power cleans - 55 lunges
The Rise (Phase 3)
Wearing a vest or pack:
64 KB swings - 67 squats - 80 sit-ups
The Legacy (Phase 4)
86 DB snatches - 95 double-unders - 89 push-ups
The Passing of a Legend (Phase 5)
Wearing a vest or pack:
2026-meter run/ruck
Beef Chili
Hearty beef chili packed with smoky chipotle, savory spices, and tender vegetables. See more →
Bacon-Wrapped Chicken with Onion Cream Sauce
Chicken breast wrapped in crispy bacon, finished with a luscious onion cream sauce. 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.
4 rounds for time:
500-m row
L-sit, from the ground, for same time as row
If the row takes 2:00, accumulate 2:00 of L-sit. If the row only takes 1:30, accumulate 1:30 of L-sit.
Pick an L-sit variation that you can hold for at least 45 seconds when fresh.
See more →For load:
Thruster 5-5-3-3-1-1 reps
Weighted pull-ups 5-5-3-3-1-1 reps
Complete all the sets of thrusters, then move on to the sets of the pull-ups. 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 →For fun:
45+ minutes of low-intensity, recreational effort.
Bike, run, swim, row, or something else.
Go at a sustainable pace that is midway between a stroll and a sprint.
See more →The 925
5-phase workout, performed solo or as a duet, for time.
A Star Is Born (Phase 1)
Wearing a heavy vest or pack:
19 step-ups - 45 burpees - 12 chest-to-bar pull-ups
The Roots (Phase 2)
Wearing a heavy vest or pack:
8 shoulder press - 13 hang power cleans - 55 lunges
The Rise (Phase 3)
Wearing a vest or pack:
64 KB swings - 67 squats - 80 sit-ups
The Legacy (Phase 4)
86 DB snatches - 95 double-unders - 89 push-ups
The Passing of a Legend (Phase 5)
Wearing a vest or pack:
2026-meter run/ruck
Work your way through all of the reps as fast as possible, with no rest between phases.
Suggested loading for men:
Wear a 30-lb pack for Phases 1&2, then reduce the load to 20-lb for Phases 3&5.
Step a 24” box, use a 135-lb barbell for presses and cleans, swing a 24-kg KB, and snatch a 50-lb DB.
Suggested loading for women:
Wear a 20-lb pack for Phases 1&2, then reduce the load to 14-lb for Phases 3&5.
Step a 20” box, use a 95-lb barbell for presses and cleans, swing a 16-kg KB, and snatch a 35-lb DB.
See more →
For time:
Run 800 meters
Rest 4 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Each run should be an all-out effort.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
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 →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
Creamy Chicken & Mushrooms
Seared chicken thighs in a luscious, herb-infused mushroom cream sauce made with ghee, garlic, and coconut cream. See more →Ingredients
6 oz chicken thighs, boneless & skinless
1 Tbsp butter or ghee
1 cup mushrooms, sliced (cremini or button)
1 clove garlic, minced
¼ cup chicken bone broth
¼ cup coconut cream (scooped from top of a chilled can)
½ tsp dried thyme
¼ tsp black pepper
Salt, to taste
1 tsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 43g
Fat: 32g
Carbs: 4g
Ginger Butter Salmon with Sesame and Garlic Broccoli
Salmon fillets steamed in foil with butter, soy, ginger, and garlic, then finished with sesame seeds and scallions—served with tender garlicky broccoli. See more →Ingredients
For the Salmon:
6 oz salmon fillet
1 Tbsp butter, divided
1 Tbsp soy sauce
½ tsp freshly grated ginger
½ clove garlic, minced
1 tsp sesame seeds
1 Tbsp sliced scallions
For the Broccoli:
1 cup broccoli florets
1 Tbsp butter
½ clove garlic, minced
½ tsp freshly grated ginger
Salt and pepper to taste
Macronutrients
Protein: 35g
Fat: 35g
Carbs: 6g
Chicken Enchiladas with Cheese Shells
Shredded chicken rolled in baked cheese shells and smothered in a rich, tangy, homemade enchilada cream sauce. See more →Ingredients
2 cups cooked shredded chicken (thigh or breast)
Salt and pepper, to taste
½ tsp cumin
½ tsp garlic powder
½ tsp onion powder
1 cup shredded Monterey Jack cheese (for mixing with chicken)
2 Tbsp butter or tallow (for sautéing and greasing)
2 cups shredded cheddar or mozzarella cheese (¼ cup per shell, makes ~8 shells)
2 Tbsp butter
2 cloves garlic, minced
1 tsp chili powder
½ tsp cumin
¼ tsp paprika
½ cup chicken broth (no sugar added)
2 Tbsp tomato paste
2 Tbsp heavy cream
Salt, to taste
1 Tbsp chopped cilantro
1 tsp olive oil (cold drizzle, optional)
1 Tbsp sour cream or diced avocado (optional)
Macronutrients (per enchilada, makes 8)
Protein: 19g
Fat: 18g
Carbs: 3g
Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →Ingredients
8 oz ground beef (or ground turkey)
1 egg, beaten
¼ cup Parmesan cheese, grated
¼ cup almond flour
½ tsp dried oregano
½ tsp garlic powder
¼ tsp red chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
2 oz goat cheese
1 Tbsp sun-dried tomatoes, finely chopped
1 Tbsp fresh basil, chopped
½ tsp butter
Macronutrients
Protein: 79g
Fat: 87g
Carbs: 12g
Chicken-Wrapped Asparagus
Tenderized chicken wrapped around crisp asparagus spears and infused with garlic butter. See more →Ingredients
2 large chicken breasts (about 1 lb total)
12 asparagus spears, trimmed
2 Tbsp butter or tallow (for cooking)
2 cloves garlic, minced
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste
1 Tbsp lemon juice
Fresh parsley or chives, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 12g
Carbs: 3g
Beef Chili
Hearty beef chili packed with smoky chipotle, savory spices, and tender vegetables. See more →Ingredients
1 lb ground beef (80% lean)
½ onion, diced
2 cloves garlic, minced
1 chipotle pepper in adobo, chopped
1 Tbsp adobo sauce (from the chipotle can)
½ red bell pepper, diced
1 can (14.5 oz) diced tomatoes
1 cup beef broth
1 Tbsp tomato paste
½ tsp smoked paprika
½ tsp ground cumin
¼ tsp dried oregano
¼ tsp chili powder
Salt and pepper, to taste
¼ cup fresh cilantro, chopped (for garnish)
Lime wedges (for serving, optional)
Macronutrients
Protein: 110g
Fat: 90g
Carbs: 35g
Bacon-Wrapped Chicken with Onion Cream Sauce
Chicken breast wrapped in crispy bacon, finished with a luscious onion cream sauce. See more →Ingredients
For the Chicken:
1 medium chicken breast (6 oz)
2 slices bacon
½ tsp garlic powder
Salt and pepper, to taste
For the Onion Cream Sauce:
2 Tbsp heavy cream
1 Tbsp cream cheese
2 Tbsp onion, finely minced
½ Tbsp butter
¼ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 33g
Carbs: 2g
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
The Backdoor in the Medicaid Rule
The new federal restriction on Medicaid funding for pediatric gender-affirming medication and surgery is being covered as a culture-war story.
Can Your Body Make More GLP-1 Naturally?
The GLP-1 You Already Have
The Cameras Went Dark Four Days Before Xi Arrives
A fight over White House press access left presidential events without the usual independent TV pool
Avoiding Metabolic Derangement
The diet wars—and the books that challenged conventional advice
Dolly Parton’s Imagination Library
Free books for children from birth to age five
The Photo Op Executive Order
The Vaccine Order That Can't Order Anything
The 925 Tribute
Fundraiser workout coming this weekend
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 →
