Halibut & Arugula Salad
A crisp, vibrant salad of seared halibut, fresh arugula, cucumber, and cilantro, finished with lemon, olive oil, and a hint of garlic. See more →
Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
Ground Turkey Soup with Kale
A light yet hearty tomato-based soup made with ground turkey, chicken stock, tender kale, and celery. See more →
Ketogenesis Mitigates Steatotic Liver Disease Through Mechanisms Beyond Fat Oxidation
Ketone production appears to protect the liver during fatty liver disease. See more →
Sugar, Uric Acid, and the Etiology of Diabetes and Obesity
Revisiting fructose metabolism as a driver of metabolic disease See more →
Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto. See more →
The Paradox of Working Hard and Going High (on the Glucometer)
Understanding why high-intensity effort can send glucose higher before it comes back down. See more →
Ground Beef Kebabs with Cauliflower Tabbouleh
Spiced beef kebabs paired with a refreshing cauliflower-based tabbouleh for a Mediterranean favorite. See more →
20-min AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
Indian Butter Chicken
Tender chicken simmered in a rich, creamy, and spiced tomato-butter sauce. See more →
Brain Energy: The Metabolic Theory of Mental Illness
A growing body of research suggests that many mental disorders may stem from metabolic dysfunction in the brain. See more →
Egg Florentine
Soft-poached eggs over a bed of garlicky spinach, finished with creamy hollandaise. See more →
It Is Time to Bust the Myth of Physical Inactivity and Obesity
You Cannot Outrun a Bad Diet See more →
Jerk Salmon with Avocado Salsa
Spicy, flavorful jerk-seasoned salmon topped with a cool, creamy avocado salsa for a fresh and balanced dish. See more →
Chicken Fried Steak
Breaded beef steaks fried in butter and tallow, served with a rich cream gravy. See more →
Alzheimer's Disease Is Type 3 Diabetes
Evidence reviewed on how impaired brain insulin signaling may link metabolic dysfunction to neurodegeneration See more →
Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing. See more →
Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
The Tabata interval for the bike is 20 seconds of work followed by 10 seconds of rest, for 8 rounds.
The muscle-ups are strict, and use bodyweight for the clean and jerks.
Partition the muscle-ups and clean and jerks however you like during the 2 minutes, trying for max total reps of both.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →10 rounds:
1 minute on, 1 minute off, of:
1 power snatch + 2 overhead squats
Use a dumbbell that is ⅓ your bodyweight. Alternate arms each set.
See more →7 rounds for time:
Run 400 meters
Rest 2 minutes
Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.
See more →20-min AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
If needed, reduce the load but keep it heavy. The weight should be heavier than your 10-rep max.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds:
1 minute of double-unders
20 GHD sit-ups
30 squats
Note the number of double-unders completed each round. At the end, subtract the total number of double-unders from your time (in seconds) for your final score.
See more →For load:
"Touch 'n go" snatch 15-15-15-15-15 reps
"Touch 'n go" means no resting with the bar on the floor. You must hang on for all 15 reps.
Use the same load for each set. If you fail, start all five sets over.
See more →For load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice handstand holds, walks, and pirouettes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Halibut & Arugula Salad
A crisp, vibrant salad of seared halibut, fresh arugula, cucumber, and cilantro, finished with lemon, olive oil, and a hint of garlic. See more →Ingredients
For the Salad:
4 halibut fillets (about 6 oz each)
2 Tbsp butter or tallow (for cooking)
4 cups arugula
1 cucumber, thinly sliced
¼ cup fresh cilantro, chopped
½ tsp garlic powder
Salt and black pepper, to taste
2 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil (for finishing)
Optional: lemon wedges for serving
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 19g
Carbs: 4g
Ground Turkey Soup with Kale
A light yet hearty tomato-based soup made with ground turkey, chicken stock, tender kale, and celery. See more →Ingredients
1 lb ground turkey
1 Tbsp butter or tallow
1 small onion, diced
2 cloves garlic, minced
2 celery stalks, sliced
1 cup kale, chopped
1 small tomato, diced (or ½ cup canned diced tomatoes)
4 cups chicken stock
½ tsp dried oregano
½ tsp smoked paprika
Salt and black pepper, to taste
1 Tbsp fresh parsley or cilantro, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 14g
Carbs: 6g
Almond-Coconut Pancakes
Fluffy pancakes made with almond flour, coconut flour, and eggs. See more →Ingredients
2 large eggs
2 Tbsp almond flour
1 Tbsp coconut flour
1 Tbsp grass-fed collagen peptides or whey isolate (unsweetened)
2 Tbsp full-fat coconut milk
1 Tbsp melted butter (plus more for cooking)
½ tsp baking powder
¼ tsp vanilla extract (optional)
Pinch of salt
Optional topping:
1 Tbsp whipped coconut cream or a few crushed pecans
Macronutrients
(per serving, makes one)
Protein: 22g
Fat: 25g
Carbs: 6g
Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto. See more →Ingredients
4 cups chopped kale, stems removed
4 slices prosciutto
1 Tbsp butter or tallow (for crisping prosciutto)
¼ cup grated Parmesan cheese
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil (for finishing)
Salt and black pepper, to taste
Optional: ¼ cup toasted almonds or walnuts for crunch
Macronutrients
(per serving, serves 4)
Protein: 9g
Fat: 16g
Carbs: 3g
Ground Beef Kebabs with Cauliflower Tabbouleh
Spiced beef kebabs paired with a refreshing cauliflower-based tabbouleh for a Mediterranean favorite. See more →Ingredients
For the Kebabs:
1 lb ground beef (80–85% lean)
2 cloves garlic, minced
½ small onion, finely grated
1 tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika
¼ tsp cayenne pepper (optional)
1 tsp sea salt
½ tsp black pepper
1 Tbsp fresh parsley, finely chopped
1 Tbsp butter or tallow (for cooking)
For the Cauliflower Tabbouleh:
3 cups cauliflower florets (about ½ head), riced in a food processor
½ cup fresh parsley, finely chopped
¼ cup fresh mint, finely chopped
1 cucumber, diced
1 small tomato, diced (optional)
2 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil (for finishing only)
Salt and pepper, to taste
Optional Garnish:
Lemon wedges
Extra chopped herbs
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 28g
Carbs: 6g
Indian Butter Chicken
Tender chicken simmered in a rich, creamy, and spiced tomato-butter sauce. See more →Ingredients
For the Chicken Marinade:
1 ½ lbs chicken thighs or breasts, cut into bite-sized pieces
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 tsp ground cumin
1 tsp garam masala
1 tsp smoked paprika
½ tsp turmeric
½ tsp salt
For the Butter Sauce:
3 Tbsp butter or tallow
2 cloves garlic, minced
1 Tbsp grated fresh ginger
1 cup tomato puree (no added sugar)
1 tsp ground cumin
1 tsp garam masala
½ tsp chili powder (adjust for spice preference)
¾ cup heavy cream
Salt and black pepper, to taste
1 Tbsp chopped cilantro (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 36g
Carbs: 7g
Egg Florentine
Soft-poached eggs over a bed of garlicky spinach, finished with creamy hollandaise. See more →Ingredients
For the Spinach:
1 Tbsp butter or tallow
4 cups fresh spinach
1 clove garlic, minced
Salt and pepper, to taste
For the Eggs:
4 large eggs
1 Tbsp vinegar (for poaching water)
For the Hollandaise Sauce:
3 egg yolks
½ cup melted butter
1 Tbsp lemon juice
Salt and cayenne pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 20g
Fat: 45g
Carbs: 3g
Jerk Salmon with Avocado Salsa
Spicy, flavorful jerk-seasoned salmon topped with a cool, creamy avocado salsa for a fresh and balanced dish. See more →Ingredients
For the Salmon:
4 salmon fillets (about 6 oz each)
1 Tbsp butter or tallow (for searing)
1 Tbsp jerk seasoning
Salt, to taste
For the Avocado Salsa:
1 ripe avocado, diced
½ small red onion, finely chopped
½ jalapeño, minced (optional)
2 Tbsp lime juice
2 Tbsp fresh cilantro, chopped
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 28g
Carbs: 5g
Chicken Fried Steak
Breaded beef steaks fried in butter and tallow, served with a rich cream gravy. See more →Ingredients
For the Steaks:
4 cube steaks (about 1 ½ lbs total)
2 large eggs
½ cup heavy cream
1 ½ cups crushed pork rinds (or almond flour for coating)
½ cup grated Parmesan cheese
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
Salt and black pepper, to taste
3 Tbsp butter or tallow, for frying
For the Gravy:
2 Tbsp butter or tallow
2 cloves garlic, minced
1 cup heavy cream
½ cup beef broth (unsalted)
½ tsp black pepper
Salt, to taste
Optional Garnish:
Fresh parsley, chopped
Extra black pepper
Macronutrients
(per serving, serves 4)
Protein: 42g
Fat: 55g
Carbs: 3g
Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing. See more →Ingredients
2 cups cooked chicken breast, shredded
3 cups broccoli florets, lightly steamed
¼ cup red onion, thinly sliced
¼ cup fresh parsley, chopped
2 Tbsp lemon juice
2 Tbsp extra virgin olive oil
½ tsp garlic powder
Salt and pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 10g
Carbs: 6g
Finding My Way
Discovering purpose in serving trainers and gym owners
Ketogenesis Mitigates Steatotic Liver Disease Through Mechanisms Beyond Fat Oxidation
Ketone production appears to protect the liver during fatty liver disease.
Sugar, Uric Acid, and the Etiology of Diabetes and Obesity
Revisiting fructose metabolism as a driver of metabolic disease
The Paradox of Working Hard and Going High (on the Glucometer)
Understanding why high-intensity effort can send glucose higher before it comes back down.
The role of collagen crosslinks in ageing and diabetes
The good, the bad, and the ugly
Brain Energy: The Metabolic Theory of Mental Illness
A growing body of research suggests that many mental disorders may stem from metabolic dysfunction in the brain.
It Is Time to Bust the Myth of Physical Inactivity and Obesity
You Cannot Outrun a Bad Diet
Primal Fitness
Forging general physical capacity—and the will to earn it
Alzheimer's Disease Is Type 3 Diabetes
Evidence reviewed on how impaired brain insulin signaling may link metabolic dysfunction to neurodegeneration
Whole Natural Eating
Food quality, macronutrients, and feeding the mitochondria
Halibut & Arugula Salad
A crisp, vibrant salad of seared halibut, fresh arugula, cucumber, and cilantro, finished with lemon, olive oil, and a hint of garlic.
See more →Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
