The Archive

Spicy Zucchini & Mushroom Meatball Skillet

Spicy zucchini & mushroom meatball skillet features savory ground beef meatballs seasoned with smoked paprika, red pepper flakes, and Parmesan, simmered with sautéed zucchini, mushrooms, and cherry tomatoes. See more →

3 sprints:

1-mile bike
Rest at least 5 minutes between efforts.

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Strong Women Live Longer

Hormones, muscle, metabolic health, and what modern medicine often misses See more →

Parmesan-Crusted Chicken

Parmesan-coated chicken breasts, smothered in a creamy mushroom and artichoke sauce, finished with smoky bacon crumbles. See more →

Rest

Rest day

See more →

Ahead of Alzheimer's: Episode 8

Angela Calman on genetic risk, prevention, and the hidden cost of Alzheimer's See more →

Meatball Parm Bake

Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese. See more →

5 rounds for time:

10 bodyweight hang cleans
1 legless rope climb

See more →

Diabetes and Depression: Which Comes First?

Chris Palmer on the metabolic connection between the disorders See more →

Hatch Chile Chicken Skillet

Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →

7 rounds, for reps:

Dumbbell push jerk for 45 seconds
Rest 15 seconds
Weighted step-ups for 45 seconds
Rest 15 seconds

See more →

Is Red Meat Really a Health Risk?

A Review Finds the Evidence Is Weak and the Risks Are Small See more →

Herbed Beef & Egg Rings

Juicy, herb-seasoned ground beef rings filled with eggs, pan-seared in rich butter or ghee. See more →

For load:

Weighted dip 3-2-2-2-1-1-1-1-1 reps

See more →

The First Human Fired by AI

What happens when an AI becomes the boss? See more →

Spinach and Artichoke Stew with Chicken

A creamy, comforting stew with tender chicken, spinach, and artichokes in a savory, rich broth. See more →

Rest

Rest day

See more →

Working Wounded

Injury, athletic performance, rehabilitation, strength, and training through adversity See more →

Beef Bourguignon

Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →

5 rounds for time of:

25 walking lunge steps
15 burpees
5 muscle-ups

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Could AI Set Your Salary?

“Rogue” Agents, Robot Subs, and More... See more →

Goat Cheese Stuffed Chicken Breasts

Chicken breasts rolled with a creamy, herbed goat cheese filling, seared and oven-baked. See more →

For time:

40 med ball cleans
Run 800 meters
40 med ball cleans
Run 800 meters
40 med ball cleans

See more →

Women’s Health Across the Lifespan

Hormonal balance, menopause, metabolic health, breast screening, and women’s longevity See more →

Teriyaki Beef & Asparagus Rolls with Sesame Seeds

Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →

For load:

Deadlift 7-7-7-7-7 reps

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Lactate, Fuel Selection, and Metabolic Flexibility

How lactate helps the body match its fuel to the demands of exercise See more →

For time:

100 L pull-ups
100 single-arm overhead squats
100 weighted hip extensions

Partition the reps however you see best, accumulating 100 reps of each movement.

Use a single dumbbell for the OHS, your choice of load. Hold the same DB at your chest for the hip extensions.

See more →

3 sprints:

1-mile bike
Rest at least 5 minutes between efforts.

Use a traditional bike, stationary bike, arm bike, or whatever you have.

See more →

Rest

Rest day

Enjoy the recovery time, or make-up anything you missed from last week.

See more →

5 rounds for time:

10 bodyweight hang cleans
1 legless rope climb

The weight on the cleans should not be more than your 10-rep max. You do not need to squat each rep.

See more →

7 rounds, for reps:

Dumbbell push jerk for 45 seconds
Rest 15 seconds
Weighted step-ups for 45 seconds
Rest 15 seconds

Use two DBs for the jerks, then hold one DB for the step-ups.

Men use 70-lb DBs and a 20” box.
Women use 45-lb DBs and a 20” box.

See more →

For load:

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Additionally, practice slowly descending from a handstand for 20 minutes.

See more →

Rest

Rest day

Enjoy the recovery time, or make-up anything you missed from last week.

See more →

5 rounds for time of:

25 walking lunge steps
15 burpees
5 muscle-ups

Additionally, practice jump rope skills for 20 minutes (double-unders, triple-unders, cross-overs, etc.)

See more →

For time:

40 med ball cleans
Run 800 meters
40 med ball cleans
Run 800 meters
40 med ball cleans

Men use a 20-lb. ball
Women use a 14-lb. ball

See more →

For load:

Deadlift 7-7-7-7-7 reps

Additionally, accumulate 3 minutes of an L-sit hold.

See more →

Chicken and Tomato Sauce Skillet

Seared chicken simmered in a rich garlic-herb tomato sauce with fresh basil for a simple, hearty one-pan dinner. See more →

Ingredients

For the Chicken:
4 chicken thighs (bone-in, w/ skin)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste

For the Tomato Sauce:
2 Tbsp olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 can (14 oz) crushed tomatoes
½ cup chicken broth (unsalted)
2 Tbsp tomato paste
1 tsp dried oregano
1 tsp dried basil (or 2 Tbsp fresh, chopped)
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste

Optional Garnish:
Fresh basil or parsley, chopped
Grated Parmesan cheese
Drizzle of olive oil

Macronutrients
(per serving, serves 4)

Protein: 23g
Fat: 35g
Carbs: 7g

Spicy Zucchini & Mushroom Meatball Skillet

Ingredients

4 oz ground beef
4 Tbsp Parmesan cheese
1 egg
¼ tsp smoked paprika
¼ tsp red pepper flakes
1 Tbsp fresh parsley, finely chopped
1 tsp butter
1 small zucchini, diced into ¼ inch cubes
½ cup of mushrooms, sliced
¼ red onion
½ cup cherry tomatoes
1 garlic clove minced
¼ cup chicken broth
¼ tsp dried oregano
1 Tbsp fresh basil, chopped
salt and pepper to taste

Macronutrients

Protein: 35g
Fat: 36g
Carbs: 13g

Parmesan-Crusted Chicken

Parmesan-coated chicken breasts, smothered in a creamy mushroom and artichoke sauce, finished with smoky bacon crumbles. See more →

Ingredients

For the Chicken
4 boneless, skinless chicken breasts (6 oz each)
1 cup grated Parmesan cheese
½ cup almond flour
2 large eggs, beaten
3 Tbsp butter or beef tallow (for frying)
Salt and black pepper, to taste

For the Sauce
3 slices thick-cut bacon, diced
2 Tbsp butter or beef tallow
2 cups mushrooms, sliced
1 can (14 oz) artichoke hearts, drained and quartered
3 cloves garlic, minced
½ cup chicken broth (unsalted)
½ cup heavy cream
2 oz cream cheese
½ tsp dried thyme (or 1 tsp fresh)
Salt and black pepper, to taste

Optional Garnish
Fresh parsley, chopped
Extra Parmesan

Macronutrients
(per serving, makes 4)

Protein: 55g
Fat: 50g
Carbs: 9g

Meatball Parm Bake

Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese. See more →

Ingredients

1 lb ground beef (85/15 or fattier)
1 egg
2 Tbsp almond flour
1 Tbsp chopped parsley
1 tsp dried oregano
1 tsp garlic powder
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or ghee (for searing)
1 cup sugar-free marinara (look for one with olive oil, or homemade)
½ cup shredded mozzarella
2 Tbsp grated Parmesan
1 Tbsp olive oil (finishing drizzle)
Fresh basil, for garnish

Macronutrients

Protein: 48g
Fat: 38g
Carbs: 6g

Hatch Chile Chicken Skillet

Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →

Ingredients

6 oz chicken breast
2 Hatch chiles, roasted and chopped
3 oz mozzarella cheese, shredded
2 Tbsp butter
2 Tbsp fresh basil, chopped
¼ red onion, sliced
1 clove garlic, minced
½ tsp dried oregano
¼ tsp coriander
Salt and pepper to taste

Macronutrients

Protein: 57g
Fat: 52g
Carbs: 7g

Herbed Beef & Egg Rings

Juicy, herb-seasoned ground beef rings filled with eggs, pan-seared in rich butter or ghee. See more →

Ingredients

1 Tbsp butter, ghee, or tallow (for cooking)
12 oz ground beef (80/20 or fattier for extra fat content)
3 small eggs
1 tsp chopped fresh parsley
½ tsp chopped fresh thyme
½ tsp garlic powder
½ tsp onion powder
¼ tsp dried oregano
Salt and pepper, to taste

Macronutrients

Protein: 93g
Fat: 93g
Carbs: 3g

Spinach and Artichoke Stew with Chicken

A creamy, comforting stew with tender chicken, spinach, and artichokes in a savory, rich broth. See more →

Ingredients

1 lb boneless, skinless, chicken thighs, cut into bite-sized pieces
2 Tbsp butter or tallow
2 cloves garlic, minced
1 cup canned artichoke hearts, quartered
3 cups fresh spinach
1 cup chicken broth
½ cup heavy cream
¼ cup grated Parmesan cheese
Salt and black pepper, to taste

Macronutrients
(per serving, makes 4)

Protein: 30g
Fat: 32g
Carbs: 6g

Beef Bourguignon

Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →

Ingredients

For the Stew:
2 lb beef chuck roast, cut into 1 ½-inch cubes
4 oz thick-cut bacon, diced
3 Tbsp butter or beef tallow (for searing)
2 cups mushrooms, quartered
1 medium onion, diced
2 cloves garlic, minced
1 cup dry red wine (full-bodied, keto-friendly)
1 ½ cups beef broth (unsalted)
2 Tbsp tomato paste
1 tsp fresh thyme (or ½ tsp dried)
2 bay leaves
Salt and black pepper, to taste

For Thickening (optional):
2 oz cream cheese (adds creaminess while keeping carbs low)

Optional Garnish:
Fresh parsley, chopped

Macronutrients
(per serving, serves 6)

Protein: 33g
Fat: 39g
Carbs: 5g

Goat Cheese Stuffed Chicken Breasts

Chicken breasts rolled with a creamy, herbed goat cheese filling, seared and oven-baked. See more →

Ingredients

2 chicken breasts
¼ cup goat cheese
2 Tbsp sundried tomatoes, chopped
1 Tbsp fresh basil, chopped
1 Tbsp butter
Salt, pepper, garlic powder

Macronutrients
(per serving, makes 2)

Protein: 41g
Fat: 18g
Carbs: 4g

Teriyaki Beef & Asparagus Rolls with Sesame Seeds

Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →

Ingredients

1 flank steak, thinly sliced (6 oz)
3 asparagus spears, cut into 1-inch pieces
¼ red bell pepper, sliced
½ carrot, sliced
¼ small zucchini, sliced
2 tsp coconut oil
1 tsp white sesame seeds
2 Tbsp soy sauce
1 Tbsp white vinegar
½ Tbsp ginger, peeled, minced
1 garlic clove, minced
¼ tsp red pepper flakes
Salt and pepper to taste

Macronutrients

Protein: 41g
Fat: 20g
Carbs: 13g

Consequences of Dietary Sugar Consumption

A Historical Perspective

This 2019 review traces the dramatic rise in sugar consumption beginning with the Industrial Revolution, when sugar became cheaper and processed foods and sweetened drinks became increasingly available. Rates of obesity, type 2 diabetes, and cardiovascular disease rose alongside that consumption, while sugar shortages during periods such as World War I coincided with declines in metabolic disease. The authors review evidence linking excess sugar consumption to insulin resistance, fatty liver, diabetes, cardiovascular disease, and obesity.

See more →

Strong Women Live Longer

Hormones, muscle, metabolic health, and what modern medicine often misses

At the 2026 Un

See more →

Ahead of Alzheimer's: Episode 8

Angela Calman on genetic risk, prevention, and the hidden cost of Alzheimer's

Angela Calman shares how working at 23andMe shaped her perspective on genetic testing before she learned she carries two copies of the APOE4 gene, a variant associated with increased Alzheimer's risk. Rather than viewing the result as a prediction, she saw it as an opportunity to improve her health through diet, exercise, and other lifestyle changes. She also reflects on her parents' very different experiences with Alzheimer's, illustrating how early detection and lifelong health habits can influence the course of cognitive decline.

See more →

Diabetes and Depression: Which Comes First?

Chris Palmer on the metabolic connection between the disorders

People with diabetes are about twice as likely to develop clinical depression, but the relationship also runs in the opposite direction: Palmer notes that people with depression have roughly a 60% higher risk of subsequently developing diabetes. Rather than viewing this simply as the psychological burden of living with chronic disease, he points to shared biological factors—including inflammation, elevated cortisol, insulin resistance, and impaired glucose regulation—that may help explain why the two conditions so frequently occur together.

See more →

Is Red Meat Really a Health Risk?

A Review Finds the Evidence Is Weak and the Risks Are Small

The 2019 systematic review and meta-analysis Red and Processed Meat Consumption and Risk for All-Cause Mortality and Cardiometabolic Outcomes examined 61 reports covering 55 cohorts and more than 4 million people. Higher red and processed meat consumption was associated with slightly greater risk for some outcomes, but the absolute differences were generally very small, and the evidence behind them was rated low or very low certainty. The studies were observational, relied heavily on self-reported food-frequency questionnaires, and could not adequately separate meat consumption from the many other diet and lifestyle differences between people who ate more or less meat.

See more →

The First Human Fired by AI

What happens when an AI becomes the boss?

At Andon Market in San Francisco, an AI manager named Luna recently made what may be a historic decision: firing a human employee. But Brady Dale finds the reality considerably less dystopian than the headline suggests. Luna needed prompting from her human operators to review the employee’s repeated lateness, and after deciding termination was appropriate, still recommended that a human conduct the actual firing.

See more →

Working Wounded

Injury, athletic performance, rehabilitation, strength, and training through adversity

The 2005 Glassman Archive article Working Wounded examines how athletes can continue developing fitness while recovering from injury, arguing that rehabilitation should extend beyond simply returning an injured body part to its pre-injury state. Rather than allowing an injury to

See more →

Could AI Set Your Salary?

“Rogue” Agents, Robot Subs, and More...

In the first episode of Technically, The Weekly Show, Mia Kotalik and Ethan Rush (BSI staff) take turns surprising each other with tech stories from the week, then dig into what is actually happening behind the attention-grabbing headlines. Topics include Google’s purchase of Spirit Airlines’ internal operational data for AI training, software that could enable employers to personalize wages based on worker data, the growing market for private data, an autonomous Navy submarine, and new efforts to protect the increasingly fragile software supply chain.

See more →

Women’s Health Across the Lifespan

Hormonal balance, menopause, metabolic health, breast screening, and women’s longevity

At the 2026 Un

See more →

Lactate, Fuel Selection, and Metabolic Flexibility

How lactate helps the body match its fuel to the demands of exercise

This 2009 study shows that lactate is more than a byproduct of high-intensity exercise—it also helps coordinate which fuels the body makes available. As exercise intensity rises and glucose metabolism accelerates, increasing lactate activates the GPR81 receptor in fat cells, suppressing lipolysis and reducing the release of fatty acids. The authors propose that this helps shift fuel availability toward carbohydrate, which can better support the rapid energy demands of high-power work.

See more →