Cod with Spinach & Garlic Cream Skillet
Flaky cod fillets simmered in a buttery garlic cream sauce with wilted spinach. See more →
Dairy Fat and Type 2 Diabetes Risk
Higher levels of dairy-fat biomarkers are associated with a lower risk of developing diabetes See more →
Savory Ribs with Sesame Cabbage Slaw
Sticky, umami-rich ribs coated in extra tallow and sesame oil, served alongside a tangy, sesame cabbage slaw finished with a generous drizzle of olive oil. See more →
Neurobiology of Menopause
How menopause reshapes brain metabolism, neurological health, and long-term cognitive function. See more →
Seared Snapper with Chili Lime Butter
Crispy golden snapper fillets topped with a zesty chili lime butter sauce. See more →
Why Security Will Never Be “Solved”
Cybersecurity, AI deception, and the growing difficulty of knowing what to trust See more →
Crusted Chicken with Roasted Broccoli
Crispy, cheesy pork rind-crusted chicken breast roasted and served with buttery roasted broccoli. See more →
Cargo Cult Science
Some remarks on science, pseudoscience, and learning how to not fool yourself. See more →
Beef and Eggplant Moussaka Skillet
A skillet version of classic moussaka with savory ground beef, tender roasted eggplant, and a creamy, spiced topping. See more →
Half of American Women Say the Health System Let Them Down
A new Gallup survey of nearly 4,000 women finds they are dismissed, misdiagnosed and kept waiting See more →
Chicken with Ratatouille
Seared chicken served with a rustic Provençal ratatouille of zucchini, eggplant, bell peppers, and tomatoes. See more →
Can Energy Help Explain Why Stress Makes Us Sick?
A New Model Based on Brain Energy Allocation May Connect Chronic Stress, Mental Health, and Physical Illness See more →
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →
Glycemic Index
Understanding how carbohydrate quality affects blood sugar, insulin, and metabolic health. See more →
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
3 strict muscle-ups
5 shuttle runs
A primer on the ROS hypothesis of obesity
Understanding how ROS, insulin, and mitochondria interact to regulate metabolism. See more →
Steak and Avocado Salad With Lime-Cilantro Vinaigrette
This Steak Salad is a refreshing mix of creamy avocado, juicy tomatoes, crunchy cucumber, and tangy feta, all tied together with a zesty lime-cilantro vinaigrette. See more →
The carbohydrate-insulin model: a physiological perspective on the obesity pandemic
Rethinking obesity through the lens of hormones, metabolism, and energy regulation. See more →
Oven-Baked Salmon Parcel with Garlic Herb Butter
Oven-baked salmon parcel infused with garlic herb butter, fresh vegetables, and zesty lemon. See more →
For load:
Shoulder press 5-3-3-1-1-1 reps
Push press 5-3-3-1-1-1 reps
Push jerk 5-3-3-1-1-1 reps
Metabolic Treatment of Cancer
GKI, ketogenic therapy, standard care, and treating cancer metabolically See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Bench press 5-5-3-3-3-1-1-1-1 reps
Additionally, practice Turkish get-ups for 15 minutes.
See more →For time:
Row 5K
Additionally, practice scales and balance drills for 20 minutes.
See more →4 rounds for time:
75 weighted step-ups
25 dumbbell snatches
25 GHD sit-ups
Men use a 50-lb DB for the step-ups and snatches.
Women use a 35-lb.
Step up to the same box you plan to use next week for Chad. Hold the dumbbell however you like.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
Modify the reps and exercises so that you can finish the early rounds in 30-40 seconds, allowing you some extra time later as you fatigue and slow down.
If you finished this workout last time, add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute. If you missed the interval, try again and see if you can hang on for longer than before.
See more →For load:
Deadlift 1-1-1-1-1 reps
Additionally, practice L-sits for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
3 strict muscle-ups
5 shuttle runs
If modifying, pick a version of muscle-ups that has you using the rings and still pulling through the transition from hang to support.
For the shuttle runs, 1 rep is 25 feet out, and 25 feet back.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Shoulder press 5-3-3-1-1-1 reps
Push press 5-3-3-1-1-1 reps
Push jerk 5-3-3-1-1-1 reps
Can you increase load on each lift?
See more →Cod with Spinach & Garlic Cream Skillet
Flaky cod fillets simmered in a buttery garlic cream sauce with wilted spinach. See more →Ingredients
For the Cod & Sauce:
4 cod fillets (6 oz each, skinless)
2 Tbsp butter or beef tallow (for searing)
3 cloves garlic, minced
½ cup chicken broth (unsalted)
1 cup heavy cream
½ cup grated Parmesan cheese
½ tsp smoked paprika
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste
For the Spinach:
3 cups fresh spinach
1 Tbsp butter
Optional Garnish:
Fresh parsley, chopped
Lemon wedges
Macronutrients
(per serving, serves 4)
Protein: 37g
Fat: 23g
Carbs: 4g
Savory Ribs with Sesame Cabbage Slaw
Sticky, umami-rich ribs coated in extra tallow and sesame oil, served alongside a tangy, sesame cabbage slaw finished with a generous drizzle of olive oil. See more →Ingredients
For the Ribs:
1½ lbs baby back ribs, cut into 2–3 rib sections
2 Tbsp tallow (for coating ribs)
1 tsp garlic powder
1 tsp ground ginger
½ tsp Chinese five-spice
½ tsp sea salt
¼ tsp black pepper
For the Glaze:
2 Tbsp soy sauce or coconut aminos
1 Tbsp white vinegar
2 Tbsp sesame oil
1 tsp grated fresh ginger
1 clove garlic, minced
½ tsp chili flakes (optional)
For the Cabbage Slaw:
¼ cup carrots
2 cups shredded purple cabbage
2 Tbsp mayonnaise
2 Tbsp sesame oil
1 tsp white vinegar
½ tsp soy sauce or coconut aminos
1 Tbsp toasted sesame seeds
Pinch of salt and pepper
1 Tbsp olive oil (for drizzling on top)
Macronutrients
Protein: 107 g
Fat: 170 g
Carbs: 27 g
Seared Snapper with Chili Lime Butter
Crispy golden snapper fillets topped with a zesty chili lime butter sauce. See more →Ingredients
For the Snapper:
4 snapper fillets (about 6 oz each, skin-on if possible)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
½ tsp smoked paprika
For the Chili Lime Butter:
4 Tbsp butter, softened
1 clove garlic, minced
1 red chili (or ½ tsp chili flakes), finely chopped
2 Tbsp lime juice (freshly squeezed)
1 tsp lime zest
1 Tbsp fresh cilantro, chopped
Salt, to taste
Optional Garnish:
Extra lime wedges
Fresh cilantro sprigs
Macronutrients
(per serving, makes 4)
Protein: 34g
Fat: 20g
Carbs: 2g
Crusted Chicken with Roasted Broccoli
Crispy, cheesy pork rind-crusted chicken breast roasted and served with buttery roasted broccoli. See more →Ingredients
For the Chicken:
1 medium chicken breast (6 oz)
2 Tbsp mayonnaise (see below for sugar-free recipe)
2 Tbsp pork rind crumbles
2 Tbsp shredded cheddar cheese
½ tsp garlic powder
½ tsp paprika
Salt and pepper, to taste
½ Tbsp butter (melted, for crumb mixture)
For the Broccoli:
1/4 cup broccoli florets
1 tsp butter, melted
Salt and pepper, to taste
Macronutrients
Protein: 45g
Fat: 39g
Carbs: 4g
Beef and Eggplant Moussaka Skillet
A skillet version of classic moussaka with savory ground beef, tender roasted eggplant, and a creamy, spiced topping. See more →Ingredients
For the Skillet:
8 oz ground beef (80/20)
1 medium eggplant, sliced into ¼-inch rounds
2 Tbsp butter (for cooking)
¼ cup red onion, finely diced
2 cloves garlic, finely minced
1 tsp dried oregano
½ tsp ground cinnamon
½ tsp paprika
½ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Creamy Topping:
1 large pasture-raised egg
¼ cup full-fat Greek yogurt
2 Tbsp grated Parmesan cheese
⅛ tsp nutmeg
Pinch of sea salt
Macronutrients
Protein: 44g
Fat: 60g
Carbs: 7g
Chicken with Ratatouille
Seared chicken served with a rustic Provençal ratatouille of zucchini, eggplant, bell peppers, and tomatoes. See more →Ingredients
For the Chicken:
4 bone-in, skin-on chicken thighs
2 Tbsp butter or tallow (for searing)
2 cloves garlic, smashed
1 sprig fresh rosemary or thyme (optional)
Salt and black pepper, to taste
For the Ratatouille:
2 Tbsp olive oil
1 small eggplant, diced
1 medium zucchini, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 small onion, chopped
3 cloves garlic, minced
2 cups crushed tomatoes (or tomato puree)
1 tsp fresh thyme (or ½ tsp dried)
1 tsp oregano
½ tsp smoked paprika
Salt and black pepper, to taste
Optional Garnish:
Fresh basil or parsley, chopped
Extra drizzle of olive oil
Macronutrients
(per serving, makes 4)
Protein: 38g
Fat: 30g
Carbs: 12g
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →Ingredients
For the Salmon Packet
Salmon fillet
½ cup bok choy or napa cabbage, shredded
2 Tbsp scallions, sliced
1 tsp toasted sesame seeds
1 sheet parchment paper
Salt and pepper, to taste
For the Garlic-Ginger Teriyaki Glaze
1 Tbsp coconut aminos
1 tsp rice vinegar (or apple cider vinegar)
1 tsp sesame oil (to finish, not for cooking)
1 clove garlic, finely minced
1 tsp fresh ginger, grated
1 Tbsp butter (for richness)
Pinch of red pepper flakes (optional)
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 4g
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →Ingredients
For the Chicken:
2 chicken drumsticks
2 tablespoons dry white wine (like Sauvignon Blanc)
1 teaspoon finely grated garlic
1 teaspoon lime juice
1 teaspoon coconut aminos (or soy sauce)
½ teaspoon sea salt
½ teaspoon Dijon mustard
¼ teaspoon black pepper
¼ teaspoon dried thyme
¼ teaspoon ground cumin
Coconut or avocado oil spray
For the Salad:
1 cup arugula
½ cup cherry tomatoes, halved
1 teaspoon balsamic vinegar
1 teaspoon olive oil
Pinch of Italian seasoning (to taste)
Salt and pepper to taste
Macronutrients
Protein: 28g
Fat: 16g
Carbs: 4g
Steak and Avocado Salad With Lime-Cilantro Vinaigrette
This Steak Salad is a refreshing mix of creamy avocado, juicy tomatoes, crunchy cucumber, and tangy feta, all tied together with a zesty lime-cilantro vinaigrette. See more →Ingredients
6 oz steak (sirloin, ribeye, or your preferred cut)
½ avocado, sliced
½ cucumber, sliced or diced
¼ cup cherry tomatoes, halved
2 Tbsp red onion (thinly sliced)
2 Tbsp feta cheese (crumbled)
1 Tbsp cilantro (chopped)
1 Tbsp butter
Salt and pepper to taste
For the lime-cilantro vinaigrette:
2 Tbsp olive oil
1 Tbsp lime juice (freshly squeezed)
1 tsp red wine vinegar (or apple cider vinegar)
1 clove garlic (minced)
1 Tbsp cilantro (chopped)
Salt and pepper to taste
Macronutrients
Protein: 45g
Fat: 79g
Carbs: 17g
Oven-Baked Salmon Parcel with Garlic Herb Butter
Oven-baked salmon parcel infused with garlic herb butter, fresh vegetables, and zesty lemon. See more →Ingredients
5 oz salmon (skinless)
2 Tbsp garlic herb butter (melted, mix softened butter with garlic, parsley, and thyme)
½ zucchini (sliced)
2 cherry tomatoes (halved)
⅓ cup kale (chopped)
2 asparagus spears (sliced lengthwise)
½ lemon (sliced)
1 Tbsp dill (chopped)
Salt and pepper, to taste
Macronutrients
Protein: 37g
Fat: 46g
Carbs: 6g
Dairy Fat and Type 2 Diabetes Risk
Higher levels of dairy-fat biomarkers are associated with a lower risk of developing diabetes
Neurobiology of Menopause
How menopause reshapes brain metabolism, neurological health, and long-term cognitive function.
Why Security Will Never Be “Solved”
Cybersecurity, AI deception, and the growing difficulty of knowing what to trust
Cargo Cult Science
Some remarks on science, pseudoscience, and learning how to not fool yourself.
Half of American Women Say the Health System Let Them Down
A new Gallup survey of nearly 4,000 women finds they are dismissed, misdiagnosed and kept waiting
Can Energy Help Explain Why Stress Makes Us Sick?
A New Model Based on Brain Energy Allocation May Connect Chronic Stress, Mental Health, and Physical Illness
Glycemic Index
Understanding how carbohydrate quality affects blood sugar, insulin, and metabolic health.
A primer on the ROS hypothesis of obesity
Understanding how ROS, insulin, and mitochondria interact to regulate metabolism.
The carbohydrate-insulin model: a physiological perspective on the obesity pandemic
Rethinking obesity through the lens of hormones, metabolism, and energy regulation.
Metabolic Treatment of Cancer
GKI, ketogenic therapy, standard care, and treating cancer metabolically
Cod with Spinach & Garlic Cream Skillet
Flaky cod fillets simmered in a buttery garlic cream sauce with wilted spinach.
See more →Dairy Fat and Type 2 Diabetes Risk
Higher levels of dairy-fat biomarkers are associated with a lower risk of developing diabetes
See more →
