Bratwurst with Creamed Cabbage
Pan-seared bratwurst served over tender cabbage simmered in a rich, buttery cream sauce. See more →
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Miso Butter Omelet with Scallions
A rich, umami-packed omelet infused with miso butter and topped with fresh scallions. See more →
3 rounds for max reps:
1 minute of squats
1 minute of strict pull-ups
1 minute of biking (calories)
1 minute of push-ups
Rest 1 minute
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Chorizo-Stuffed Zucchini
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Chicken Souvlaki
Marinated chicken skewers grilled until golden and infused with garlic, lemon, and herbs — served with optional feta or tzatziki. See more →
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Lemon Miso Shrimp
Shrimp sautéed in garlic butter with a bright lemon miso glaze, served over sesame-infused sautéed cabbage, and finished with a drizzle of olive oil. See more →
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Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →
Pork with Fennel Salad
Seared pork is glazed in a rich, buttery reduction and served alongside a crisp shaved fennel salad dressed in a lemony herb vinaigrette. See more →
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Herb-Crusted Lamb Chops
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →
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Bacon-Wrapped Shrimp
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
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Grace
30 clean and jerks for time
Men use 135 lb.
Women use 95 lb.
3 rounds for max reps:
1 minute of squats
1 minute of strict pull-ups
1 minute of biking (calories)
1 minute of push-ups
Rest 1 minute
Perform this Fight Gone Bad style, trying for max reps on each exercise.
See more →For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →30 minutes, for distance:
Swim 100 yards
Rest 1 minute
Note the time at the end of each 100, and rest 60 seconds before beginning again.
See more →3-2-1 minutes of each:
Box jumps
Rest
Strict handstand push-up
Rest
Men jump a 30” box.
Women jump a 24” box.
This workout is 23 minutes — 3 minutes of BJs, rest 3 minutes, 3 minutes of HSPUs, rest 3 minutes; 2 minutes of BJs, rest 2 minutes, 2 minutes of HSPUs, rest 2 minutes; 1 minute of BJs, rest 1 minute, 1 minute of HSPUs.
See more →3 rounds for time:
20 front squats
10 bar muscle-ups
20 hang power snatches
Men use 95 lb.
Women use 65 lb.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
GHD sit-ups can deliver a devastating blow if you haven't had prior exposure to them. Scale them way back if you've never done them before, or have not done them recently.
See more →10 1-minute rounds of:
1 legless rope climb
Max dumbbell thrusters
Bratwurst with Creamed Cabbage
Pan-seared bratwurst served over tender cabbage simmered in a rich, buttery cream sauce. See more →Ingredients
For the Bratwurst:
4 bratwurst sausages
1 Tbsp butter or tallow (for searing)
For the Creamed Cabbage:
2 Tbsp butter or tallow
3 cups green cabbage, thinly sliced
½ small onion, diced
1 clove garlic, minced
¾ cup heavy cream
¼ cup grated Parmesan cheese
Salt and black pepper, to taste
½ tsp nutmeg (optional)
1 Tbsp chopped parsley (for garnish)
Macronutrients
(per serving, serves 2)
Protein: 30g
Fat: 60g
Carbs: 5g
Miso Butter Omelet with Scallions
A rich, umami-packed omelet infused with miso butter and topped with fresh scallions. See more →Ingredients
4 large eggs
2 Tbsp butter or tallow (for cooking)
1 tsp white or yellow miso paste
2 Tbsp heavy cream (optional, for extra fluffiness)
2 scallions, thinly sliced
Salt and black pepper, to taste
1 tsp sesame seeds (optional, for garnish)
Macronutrients
(per serving, makes 1)
Protein: 29g
Fat: 45g
Carbs: 4g
Chorizo-Stuffed Zucchini
Zucchini boats hollowed and stuffed with spicy chorizo, aromatics, and cheese, then baked until golden and bubbling. See more →Ingredients
3 medium zucchini
½ lb chorizo (raw Mexican-style or spicy ground sausage — check for no added sugar)
1 Tbsp butter
½ small onion, finely diced
2 cloves garlic, minced
¼ tsp smoked paprika (optional for extra depth)
½ cup shredded cheese (cheddar, Monterey Jack, or mozzarella)
Salt & black pepper, to taste
Optional garnish: chopped cilantro or parsley
Macronutrients
(per serving, makes 3)
Protein: 18g
Fat: 25g
Carbs: 6g
Chicken Souvlaki
Marinated chicken skewers grilled until golden and infused with garlic, lemon, and herbs — served with optional feta or tzatziki. See more →Ingredients
For the Chicken Marinade:
1.5 lbs boneless, skinless chicken thighs or breasts, cut into 1.5” cubes
3 Tbsp olive oil (used in marinade, not cooked over high heat)
2 Tbsp lemon juice
3 garlic cloves, minced
1 Tbsp fresh oregano (or 1½ tsp dried)
1 tsp salt
½ tsp black pepper
Optional: ½ tsp paprika or chili flakes (for a touch of heat)
For Grilling:
1 Tbsp butter or ghee (for basting during grilling or pan-searing)
Wooden or metal skewers
Optional Add-ons (Low-Carb Sides or Toppings):
Tzatziki (Greek yogurt, cucumber, garlic, olive oil, lemon)
Crumbled feta
Chopped cucumbers, olives, tomatoes, or lettuce
Cauliflower rice or grilled zucchini
Macronutrients
(per serving, makes 4)
Protein: 35g
Fat: 24g
Carbs: 2g
Lemon Miso Shrimp
Shrimp sautéed in garlic butter with a bright lemon miso glaze, served over sesame-infused sautéed cabbage, and finished with a drizzle of olive oil. See more →Ingredients
8 oz raw shrimp, peeled and deveined
2 Tbsp butter or ghee
2 garlic cloves, minced
1 ½ tsp white miso paste
1 Tbsp fresh lemon juice
1 tsp lemon zest
¼ tsp red pepper flakes (optional)
2 cups green cabbage, shredded
1 tsp toasted sesame seeds
1 tsp sesame oil (optional, flavor only — not for heat)
Salt and black pepper, to taste
1 tsp olive oil (for finishing only)
Fresh cilantro or scallions, chopped (optional garnish)
Macronutrients
(per serving, makes 1)
Protein: 49g
Fat: 39g
Carbs: 10g
Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →Ingredients
2 bone-in chicken thighs
2 slices bacon, chopped
½ cup mushrooms, sliced
1 cup spinach
¼ cup heavy cream
1 Tbsp butter
Salt, pepper, paprika to taste
Macronutrients
(per serving, makes 1)
Protein: 46g
Fat: 45g
Carbs: 5g
Pork with Fennel Salad
Seared pork is glazed in a rich, buttery reduction and served alongside a crisp shaved fennel salad dressed in a lemony herb vinaigrette. See more →Ingredients
For the Pork:
10 oz pork shoulder or pork loin, cut into ½" thick medallions or strips
1 Tbsp butter (for searing)
1 Tbsp butter (for glaze)
1 tsp coconut aminos (or tamari)
1 tsp Dijon mustard
½ tsp apple cider vinegar
Salt & black pepper, to taste
For the Fennel Salad:
1 medium fennel bulb, thinly shaved (use a mandoline or sharp knife)
½ small cucumber, sliced thin
1 Tbsp fresh parsley, chopped
1 tsp fresh dill or fennel fronds (optional)
For the Lemon-Herb Vinaigrette:
2 Tbsp olive oil
1 Tbsp lemon juice
½ tsp Dijon mustard
½ garlic clove, finely grated or minced
Salt & black pepper, to taste
Macronutrients
(per serving, makes 2)
Protein: 30g
Fat: 36g
Carbs: 8g
Herb-Crusted Lamb Chops
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →Ingredients
6 large shrimp, peeled
3 slices bacon, halved
1 jalapeño, minced
¼ cup heavy cream
1 tsp lime zest
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 25g
Fat: 35g
Carbs: 3g
Bacon-Wrapped Shrimp
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →Ingredients
6 large shrimp, peeled
3 slices bacon, halved
1 jalapeño, minced
¼ cup heavy cream
1 tsp lime zest
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 25g
Fat: 35g
Carbs: 3g
Beef & Cheese Pockets
Golden, crispy pockets filled with spiced beef and melted cheese. See more →Ingredients
Beef Filling:
1.5 lb lean ground beef (90/10)
1 medium white onion, finely diced
2 tsp diced chili (optional, or ½ tsp cayenne)
1 tsp garlic powder
1 tsp smoked paprika
1 tsp salt
1 tsp black pepper
1 tsp mixed herbs (oregano, thyme, rosemary blend)
1 Tbsp tallow or butter (for cooking)
Pocket Dough:
2.5 cups cauliflower florets (steamed and mashed, water pressed out)
4 oz shredded mozzarella
⅔ cup almond flour
1 large egg
¼ tsp salt
Macronutrients
(per 2 pockets, makes 4 servings)
Protein: 39g
Fat: 35g
Carbs: 10g
Medicine, Media, and the Misinformation Machine
Dr. Drew traces the roots of modern misinformation to scientific illiteracy and a growing intolerance for uncertainty, debate, and dissent.
Discovering How Mitochondria Communicate
How researchers discovered that mitochondria coordinate their cristae across intermitochondrial junctions.
A Metabolic Approach to Bladder Cancer
Why Dr. Michael Eades rejected the standard treatment plan after his diagnosis.
Hyperlipid: GLP-1 agonists
Peter Dobromylskyj explores why GLP-1 drugs appear to produce weight loss despite increasing insulin secretion.
Exercise improved colon cancer survival
A large international trial found that a structured exercise program after chemotherapy significantly reduced cancer recurrence and improved long-term survival in colon cancer patients.
Belief In Improvement
The philosophy behind helping people improve themselves
The French Fry Question & Fatty Liver Disease
Does it make a difference if your French fries are boiled in seed oils or beef tallow?
A Body of Lies
How Broken Science Built the Chronic Disease Epidemic—and Why Education Is the Way Out
Exercise-Induced Oxidative Stress: Friend or Foe?
Review argues reactive oxygen species are essential signals for exercise adaptation, mitochondrial health, and metabolic resilience
What About Recovery?
Coach Glassman argues that most athletes are limited more by insufficient training intensity than by inadequate recovery
Bratwurst with Creamed Cabbage
Pan-seared bratwurst served over tender cabbage simmered in a rich, buttery cream sauce.
See more →Medicine, Media, and the Misinformation Machine
Dr. Drew traces the roots of modern misinformation to scientific illiteracy and a growing intolerance for uncertainty, debate, and dissent.
See more →
