Chicken Paprikas
Tender chicken simmered in a rich paprika cream sauce, served with cauliflower mash or sautéed greens. See more →
For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
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Breakfast Enchiladas
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For max reps:
2 minutes to row 500 meters
1 minute of air squats (2:00-3:00)
2 minutes to row 500 meters
2 minutes of front squats (5:00-7:00)
2 minutes to row 500 meters
3 minutes of overhead squats (9:00-12:00)
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Breakfast Tacos
Scrambled eggs, crispy breakfast sausage, and avocado wrapped in warm egg “tortillas” and finished with fresh salsa and olive oil. See more →
Coconut Lime Cod Crunch
Tender coconut-lime poached cod finished with chili oil, fresh green onions, and crispy pork rind crumble for bold flavor and texture. See more →
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Miso Caesar Salad with Brussels Sprouts
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Rosemary Ghee Lamb Chops
Tender lamb chops rubbed in rosemary and seared in golden ghee, served over creamy cauliflower mash infused with garlic, butter, and fresh herbs. See more →
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Zucchini Lasagna
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For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Rest as needed between sets.
See more →7 rounds for time:
5 clean and jerks
5 chest-to-bar pull-ups
Men use 115 lb.
Women use 85 lb.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
10 bodyweight bench presses
Run 400 meters
Additionally, stretch for 20 minutes.
See more →For max reps:
2 minutes to row 500 meters
1 minute of air squats (2:00-3:00)
2 minutes to row 500 meters
2 minutes of front squats (5:00-7:00)
2 minutes to row 500 meters
3 minutes of overhead squats (9:00-12:00)
Use a barbell loaded to ½ bodyweight for the front and OH squats. Squat only during the stated time intervals. If you finish the row faster than 2 minutes, you’ve earned a few seconds rest. Row slower than 2 minutes and you’ve lost time to accumulate reps.
See more →3 rounds for time:
30 dumbbell snatches, alternating
30 pull-ups
Men use a 45-lb DB.
Women use a 30-lb DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 1-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →5 rounds for time:
Bike 20 calories
20 single-arm overhead lunges
Use a dumbbell that is challenging.
See more →Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
Men use 24-kg KB
Women use 16-kg KB
Chicken Paprikas
Tender chicken simmered in a rich paprika cream sauce, served with cauliflower mash or sautéed greens. See more →Ingredients
For the Chicken:
2 lbs bone-in, skin-on chicken thighs (or drumsticks)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
For the Sauce:
2 Tbsp butter
1 medium onion, diced
3 cloves garlic, minced
2 Tbsp sweet paprika
1 tsp smoked paprika
½ tsp cayenne (optional, for heat)
1 cup chicken broth (unsalted)
1 cup heavy cream
½ cup sour cream
1 Tbsp tomato paste
1 tsp dried thyme (or 2 tsp fresh)
Salt and pepper, to taste
Optional Garnish:
Fresh parsley, chopped
Extra dollop of sour cream
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 67g
Carbs: 9g
Avocado Bacon Deviled Eggs Over Cilantro Tomato Ground Beef
Creamy, smoky deviled eggs topped with crispy bacon, served on a bed of juicy ground beef sautéed with tomatoes, onions, and fresh cilantro. See more →Ingredients
For the Deviled Eggs:
3 large eggs, hard-boiled
1 large avocado, peeled and pitted
2 Tbsp avocado oil mayo (optional for extra creaminess)
2 cloves garlic, minced
1 Tbsp fresh lime juice
½ tsp dried minced onion
¼ tsp sea salt
Pinch of cayenne pepper
2 strips thick-cut bacon, cooked crispy and crumbled
Fresh ground pepper, to taste
For the Ground Beef Base:
6 oz ground beef
⅓ cup diced tomatoes (fresh or canned, drained if using canned)
2 Tbsp finely chopped white onion
1 Tbsp chopped fresh cilantro (plus more for garnish)
½ tsp cumin
½ tsp smoked paprika
Salt and pepper, to taste
1 tsp avocado oil or butter (for cooking)
Macronutrients
Protein: 38g
Fat: 55g
Carbs: 7g
Greek Lemon Chicken with Arugula and Fennel Salad
Pan-seared chicken thighs marinated in lemon, garlic, and oregano, served alongside a crisp arugula and fennel salad with a bright lemon-olive vinaigrette. See more →Ingredients
2 skin-on, bone-in chicken thighs
2 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 tsp lemon zest
1 clove garlic, minced
½ tsp dried oregano
Salt and pepper, to taste
1 cup arugula
¼ cup fennel bulb, thinly shaved
2 Tbsp red onion, thinly sliced
4 Tbsp crumbled feta cheese
2 Tbsp olive oil (for dressing)
1 Tbsp lemon juice (for dressing)
½ tsp Dijon mustard (for dressing)
Salt and pepper, to taste (for dressing)
Macronutrients
Protein: 45g
Fat: 65g
Carbs: 7g
Breakfast Enchiladas
Soft egg wraps filled with sausage, scrambled eggs, and cheese, baked in a creamy green chili sauce and finished with fresh herbs. See more →Ingredients
For the Egg Wraps:
6 large eggs
2 Tbsp heavy cream
1 Tbsp butter
Pinch salt
For the Filling:
6 oz breakfast sausage
4 large eggs
1 Tbsp butter
½ cup cheddar cheese, shredded
2 Tbsp green onions, sliced
Salt & pepper
For the Green Chili Cream Sauce:
½ cup full-fat sour cream
¼ cup diced green chiles
¼ cup chicken broth
¼ tsp garlic powder
1 Tbsp olive oil
Salt, to taste
Macronutrients
(per serving, makes 3)
Protein: 31g
Fat: 50g
Carbs: 5g
Everything Bagel Dip
A creamy, savory dip loaded with everything bagel flavors—garlic, onion, sesame, and poppy seeds—perfect with crisp veggies or pork rinds. See more →Ingredients
8 oz full-fat cream cheese, softened
½ cup full-fat Greek yogurt or sour cream
2 Tbsp mayonnaise (no seed oils)
1½ Tbsp everything bagel seasoning
½ tsp garlic powder
1 Tbsp fresh chives, finely chopped
1 tsp lemon juice
1 tsp olive oil (for finishing drizzle)
Salt, to taste
Macronutrients
(per serving, serves 4)
Protein: 9g
Fat: 24g
Carbs: 4g
Breakfast Tacos
Scrambled eggs, crispy breakfast sausage, and avocado wrapped in warm egg “tortillas” and finished with fresh salsa and olive oil. See more →Ingredients
For the Egg Tortillas:
3 large eggs
1 Tbsp heavy cream
1 Tbsp butter
Pinch salt
For the Filling:
4 oz breakfast sausage (no sugar added)
2 large eggs
1 Tbsp butter
¼ avocado, sliced
2 Tbsp cheddar cheese, shredded
1 Tbsp green onions, sliced
Salt & pepper
For the Fresh Tomato Salsa:
2 Tbsp diced tomato
1 Tbsp red onion, finely chopped
1 tsp lime juice
1 tsp olive oil
Pinch salt
Macronutrients
(per taco, makes 2)
Protein: 30g
Fat: 50g
Carbs: 6g
Coconut Lime Cod Crunch
Tender coconut-lime poached cod finished with chili oil, fresh green onions, and crispy pork rind crumble for bold flavor and texture. See more →Ingredients
For the Cod:
6 oz cod fillet
½ cup full-fat coconut milk
1 Tbsp fresh lime juice
½ tsp lime zest
1 garlic clove, minced
Salt & pepper
For the Toppings:
1 Tbsp chili oil (no seed oils preferred)
2 Tbsp green onions, thinly sliced
¼ cup pork rinds, crushed
1 tsp olive oil (for finishing drizzle)
Macronutrients
(per serving, makes 2)
Protein: 24g
Fat: 27g
Carbs: 4g
Miso Caesar Salad with Brussels Sprouts
Lightly charred Brussels sprouts tossed in a creamy miso-parmesan Caesar dressing and topped with buttery seared chicken. See more →Ingredients
For the Salad:
6 oz chicken breast
2 cups Brussels sprouts, trimmed and halved
2 Tbsp parmesan cheese, finely grated
1 Tbsp butter (for cooking chicken)
Salt & pepper
For the Miso Caesar Dressing:
1 tsp white miso paste
1 Tbsp anchovy paste (or 2 anchovy fillets, mashed)
1 garlic clove, minced
1 Tbsp lemon juice
3 Tbsp olive oil (for dressing)
Macronutrients
(per serving, makes 2)
Protein: 27g
Fat: 30g
Carbs: 10g
Rosemary Ghee Lamb Chops
Tender lamb chops rubbed in rosemary and seared in golden ghee, served over creamy cauliflower mash infused with garlic, butter, and fresh herbs. See more →Ingredients
For the Lamb Chops:
4 lamb chops (rib or loin, about 1.5" thick)
2 Tbsp ghee, softened
2 tsp fresh rosemary, finely chopped (or 1 tsp dried)
2 garlic cloves, minced
Salt & black pepper, to taste
For the Cauliflower Herb Mash:
1 medium head cauliflower, cut into florets (about 4 cups)
2 Tbsp butter
1 clove garlic, smashed
2 Tbsp heavy cream
1 Tbsp fresh parsley or chives, chopped
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for drizzle, off heat only)
Extra rosemary or herbs for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 32g
Carbs: 5g
Zucchini Lasagna
Layered zucchini “noodles” with seasoned beef, creamy ricotta, and a basil-infused cream sauce. See more →Ingredients
8 oz ground beef
1 medium zucchini, sliced thin lengthwise
½ cup ricotta cheese
2 Tbsp parmesan
¼ cup heavy cream
1 Tbsp butter
1 garlic clove, minced
1 Tbsp fresh basil, chopped
Salt & pepper
Macronutrients
(per serving, makes 2)
Protein: 31g
Fat: 38g
Carbs: 6g
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Mark Sisson separates longevity fads from the habits that consistently improve health and performance
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Secretary Michelle Branham on the promise of earlier Alzheimer's detection
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β-hydroxybutyrate reduced muscle protein breakdown during acute inflammatory stress.
Chicken Paprikas
Tender chicken simmered in a rich paprika cream sauce, served with cauliflower mash or sautéed greens.
See more →For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
The Number Your Doctor Never Gave You
How the glucose ketone index can help you better understand—and monitor—your metabolism
See more →
