Trout Piccata Skillet
Pan-seared trout fillets finished in a tangy lemon-caper butter sauce, served with garlic-sautéed green beans in ghee. See more →
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Steak Chimichurri Bowls
Seared steak drizzled with herb-packed chimichurri butter, served over roasted cauliflower rice. See more →
Lemon Thyme Chicken
Crispy-seared chicken thighs simmered in a lemon-thyme pan sauce and served over rich, buttery creamed leeks. See more →
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Kimchi Pork Bowl
Savory ground pork sautéed with kimchi and spices, served over garlic butter cauliflower rice and topped with a crispy fried egg and fresh scallions. See more →
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Duck Egg Omelette
Rich duck egg omelette folded around sautéed mushrooms, thyme, and nutty Gruyère cheese. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
30-second plank hold on rings
Bike 15 calories
30-second hanging L-sit
Bike 15 calories
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Virta Health founder explains how nutrition, metabolic health, and behavior change may reverse type 2 diabetes at scale See more →
Flank Steak Rolls
Thinly sliced flank steak rolled around a melty mild cheese and herb filling, seared in butter and finished with a savory pan sauce. See more →
Calabrian Chili Cream Chicken
Seared chicken thighs smothered in a spicy sun-dried tomato cream sauce, paired with mushrooms and wilted spinach. See more →
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
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Veal Meatballs
Tender veal meatballs simmered in a rich tomato cream sauce, served with roasted garlic broccoli. See more →
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A primer on how modern diets disrupted human metabolic flexibility See more →
Seared Duck with Rosemary Mushrooms
Crispy seared duck breast served over buttery rosemary mushrooms with a rich, savory finish. See more →
Ribeye with Shallot Butter
Seared ribeye strips topped with rich shallot-infused butter, served over garlicky sautéed spinach. See more →
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10 rounds for time:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-up
For weighted pull-ups hold a dumbbell between your legs. Jettison the dumbbell after three reps and continue with strict pull-ups and then the kipping pull-ups, trying not to come off the bar during the round.
Men use a 45-lb DB.
Women use 35-lb DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
Run 800 meters
150 wall balls
Run 800 meters
Men throw a 20-lb. ball to 10’
Women throw a 14-lb. ball to 9’
For load:
Snatch 1-1-1-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
30-second plank hold on rings
Bike 15 calories
30-second hanging L-sit
Bike 15 calories
For the plank, hang rings from a pull-up bar a few inches off the floor (like a ring push-up).
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
See more →3-2-1 minutes of each:
Max rep strict muscle-ups
Rest
Max rep Sots presses
Rest
This workout is 23 minutes — 3 minutes of MUs, rest 3 minutes, 3 minutes of Sots press, rest 3 minutes; 2 minutes of MUs, rest 2 minutes, 2 minutes of Sots press, rest 2 minutes; 1 minute of MUs, rest 1 minute, 1 minute of Sots press.
Use an empty barbell for the Sots press.
See more →30-25-20-15-10 reps for time:
Kettlebell swings
GHD sit-ups
Men use a 24-kg KB
Women use a 20-kg KB
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Trout Piccata Skillet
Pan-seared trout fillets finished in a tangy lemon-caper butter sauce, served with garlic-sautéed green beans in ghee. See more →Ingredients
For the Trout Piccata:
2 trout fillets (5–6 oz each, skin-on or off)
Salt & black pepper, to taste
2 Tbsp butter or ghee (for searing)
2 Tbsp capers, drained
2 Tbsp fresh lemon juice
1 tsp lemon zest
¼ cup chicken broth (unsweetened)
Optional: chopped fresh parsley for garnish
For the Garlic-Ghee Green Beans:
2 cups green beans, trimmed
1½ Tbsp ghee
2 cloves garlic, minced
Salt, to taste
Macronutrients
(per serving, makes 2)
Protein: 35g
Fat: 33g
Carbs: 5g
Steak Chimichurri Bowls
Seared steak drizzled with herb-packed chimichurri butter, served over roasted cauliflower rice. See more →Ingredients
For the Steak:
1 lb flank, skirt, or sirloin steak
Salt & pepper, to taste
1 tsp garlic powder
1 Tbsp butter or ghee (for searing)
For the Chimichurri Butter:
2 Tbsp butter, softened
1 Tbsp fresh parsley, chopped
1 Tbsp fresh cilantro, chopped
1 clove garlic, minced
1 tsp red wine vinegar
½ tsp chili flakes or minced red chili (optional)
Salt, to taste
For the Roasted Cauliflower Rice:
3 cups riced cauliflower (fresh or thawed frozen)
1 Tbsp butter or ghee, melted
½ tsp smoked paprika
Salt & pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 48g
Fat: 38g
Carbs: 5g
Lemon Thyme Chicken
Crispy-seared chicken thighs simmered in a lemon-thyme pan sauce and served over rich, buttery creamed leeks. See more →Ingredients
For the Chicken:
4 bone-in, skin-on chicken thighs
Salt & black pepper, to taste
1 tsp garlic powder
1 tsp fresh thyme leaves (or ½ tsp dried)
1 Tbsp ghee or butter (for searing)
1 tsp lemon zest
1 Tbsp lemon juice
For the Creamed Leeks:
2 medium leeks, white & light green parts sliced into thin rounds
2 Tbsp butter
½ cup heavy cream
Salt & pepper, to taste
Optional: pinch of nutmeg or extra thyme
Macronutrients
(per serving, serves 2)
Protein: 42g
Fat: 48g
Carbs: 8g
Kimchi Pork Bowl
Savory ground pork sautéed with kimchi and spices, served over garlic butter cauliflower rice and topped with a crispy fried egg and fresh scallions. See more →Ingredients
6 oz ground pork (80/20 or fattier preferred)
½ cup sugar-free kimchi, chopped
2 eggs
1 ½ cups cauliflower rice (fresh or frozen)
1 garlic clove, minced
2 Tbsp butter or tallow (divided)
1 tsp sesame oil (optional, off heat only)
1 scallion, thinly sliced
½ tsp ginger, minced
½ tsp red pepper flakes (optional)
Salt & pepper to taste
1 tsp olive oil (for finishing drizzle – optional)
Macronutrients
(per serving, makes 2)
Protein: 30g
Fat: 40g
Carbs: 6g
Duck Egg Omelette
Rich duck egg omelette folded around sautéed mushrooms, thyme, and nutty Gruyère cheese. See more →Ingredients
2 duck eggs
¼ cup shredded Gruyère
½ cup mushrooms, sliced
1 tsp fresh thyme
1 Tbsp butter
Salt & pepper
Macronutrients
(per serving, makes 1)
Protein: 25g
Fat: 32g
Carbs: 3g
Flank Steak Rolls
Thinly sliced flank steak rolled around a melty mild cheese and herb filling, seared in butter and finished with a savory pan sauce. See more →Ingredients
1 lb flank steak, sliced into 4 thin pieces (about ¼" thick, pounded if needed)
4 oz mild cheese (like provolone, young mozzarella, or Monterey Jack), cut into strips
2 Tbsp fresh parsley, finely chopped
1 Tbsp fresh basil or thyme, chopped
2 cloves garlic, minced
1 Tbsp butter (for filling)
2 Tbsp butter or tallow (for searing)
Salt & pepper, to taste
Butcher’s twine or toothpicks to secure rolls
1 tsp olive oil (for finishing – optional)
Optional Pan Sauce:
¼ cup beef broth
1 Tbsp butter
½ tsp Dijon mustard or lemon juice (for balance)
Macronutrients
(per serving, makes 3)
Protein: 42g
Fat: 35g
Carbs: 2g
Calabrian Chili Cream Chicken
Seared chicken thighs smothered in a spicy sun-dried tomato cream sauce, paired with mushrooms and wilted spinach. See more →Ingredients
2 bone-in, skin-on chicken thighs (about 8 oz total)
2 Tbsp butter (for searing)
Salt & black pepper, to taste
½ tsp garlic powder
1 cup mushrooms, sliced
1 cup fresh spinach
1 Tbsp sun-dried tomatoes, finely chopped (oil-packed, drained)
1–2 tsp Calabrian chili paste (adjust to spice preference)
â…“ cup heavy cream
1 garlic clove, minced
1 Tbsp parmesan cheese (optional for thickening)
1 tsp olive oil (for finishing only)
Fresh basil or parsley for garnish (optional)
Macronutrients
(per serving, makes 2)
Protein: 28g
Fat: 42g
Carbs: 6g
Veal Meatballs
Tender veal meatballs simmered in a rich tomato cream sauce, served with roasted garlic broccoli. See more →Ingredients
8 oz ground veal
1 egg
2 Tbsp grated parmesan
1 garlic clove, minced
½ cup crushed tomatoes (no sugar added)
¼ cup heavy cream
1 cup broccoli florets
1 Tbsp tallow (for roasting)
Salt & black pepper
Pinch dried basil
Macronutrients
(per serving, makes 1)
Protein: 47g
Fat: 45g
Carbs: 8g
Seared Duck with Rosemary Mushrooms
Crispy seared duck breast served over buttery rosemary mushrooms with a rich, savory finish. See more →Ingredients
6 oz duck breast, skin on
1 cup cremini mushrooms, sliced
2 Tbsp butter
½ tsp dried rosemary
Salt & pepper
1 tsp olive oil (for finishing)
Macronutrients
(per serving, makes 1)
Protein: 40g
Fat: 45g
Carbs: 3g
Ribeye with Shallot Butter
Seared ribeye strips topped with rich shallot-infused butter, served over garlicky sautéed spinach. See more →Ingredients
For the Ribeye:
1 lb ribeye steak, cut into thick strips
Salt & black pepper, to taste
1 Tbsp butter or ghee (for searing)
For the Shallot Butter:
2 Tbsp butter, softened
1 small shallot, finely minced
½ tsp fresh thyme or parsley, chopped
Pinch of salt
For the Garlic Spinach:
4 cups baby spinach
1 Tbsp butter
1 garlic clove, minced
Salt, to taste
Optional: 1 tsp olive oil (for finishing)
Macronutrients
(per serving, makes 2)
Protein: 45g
Fat: 55g
Carbs: 3g
Discovering that Hair Greying is Reversible
How Mitochondria May Be Involved in Stress-Induced Hair Greying
Unbreakable - Miami
Health Retreat 2026
How does density of the inner mitochondrial membrane influence mitochondrial performance?
How cristae density, membrane structure, and proton signaling shape ATP production and metabolic function
Diet or Drugs, Calories or Carbohydrates?
Longevity medicine comes for your dog. Beneath the headlines, the carbohydrate-insulin model is now hiding in plain sight.
Sami Inkinen on Reversing Metabolic Disease
Virta Health founder explains how nutrition, metabolic health, and behavior change may reverse type 2 diabetes at scale
Q&A with Coach Glassman
Common questions from trainers and attendees
Low-Carbohydrate Diet Improves HbA1c in Type 2 Diabetes
A primary care study found carbohydrate restriction improved blood sugar, weight, and metabolic health markers
Ketosis: The default human metabolic phenotype
A primer on how modern diets disrupted human metabolic flexibility
Unbreakable Health Retreat
This coming weekend, in Miami
Insulin and Muscle Protein Metabolism
A meta-analysis finds insulin primarily reduces muscle breakdown, while amino acids drive muscle growth
Trout Piccata Skillet
Pan-seared trout fillets finished in a tangy lemon-caper butter sauce, served with garlic-sautéed green beans in ghee.
See more →Discovering that Hair Greying is Reversible
How Mitochondria May Be Involved in Stress-Induced Hair Greying
See more →
