Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing. See more →
Lamb Köfte with Garlic-Butter Yogurt Sauce
Spiced lamb patties served with a rich garlic-butter yogurt sauce for a flavorful, Mediterranean-inspired dish. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 overhead squats
20 strict chest-to-bar pull-ups
Confessions of an LNT Heretic
What Happens When You Challenge Biomedical and Environmental Dogma: Rebuttal of Beyea Commentary 2024 See more →
"But Keto Goes Against Everything I've Been Taught!"
Dr. Eric Westman on keto, nutrition education, and rethinking how we teach food See more →
Mediterranean Baked Salmon
Oven-baked salmon fillets topped with a fresh Mediterranean blend of tomatoes, olives, garlic, lemon, and herbs. See more →
For time:
3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs
Reducing the mitochondrial oxidative burden alleviates lipid-induced muscle insulin resistance
Human study linking mitochondrial oxidative stress to skeletal-muscle insulin resistance See more →
Peri Peri Chicken
Spicy chicken marinated in a smoky, garlicky peri peri sauce and seared in butter or tallow for bold, flavorful heat and rich texture. See more →
The Truth About Salt
What they don’t tell us about sodium, blood pressure, and choosing healthier sources See more →
Spanakopita Bowl
This side dish is a deconstruction of the classic Greek pastry — warm, buttery spinach with feta, herbs, and garlic. See more →
Workout 26.3
2 rounds of:
12 burpees
12 cleans
12 burpees
12 thrusters
Add weight, then 2 rounds of:
12 burpees
12 cleans
12 burpees
12 thrusters
Add weight, then 2 rounds of:
12 burpees
12 cleans
12 burpees
12 thrusters
Technique Part 2
How technique and intensity interact—and how to raise the threshold where form breaks down See more →
Korean Breakfast Bowl with Buttered Beef & Fried Egg
A rich, savory breakfast bowl with tender butter-seared beef, fried eggs, and warm umami flavors. See more →
AI Study Flags Widespread Fraudulent Papers in Cancer Research
Machine learning analysis suggests nearly 1 in 10 cancer papers resemble known “paper mill” publications See more →
Poblano Chicken Alfredo with Zoodles
Creamy, smoky poblano Alfredo sauce tossed with zucchini noodles and juicy pan-seared chicken. See more →
Sausage Breakfast Sandwich
Breakfast sandwich using savory sausage patties instead of bread — layered with egg, cheese, and creamy avocado. See more →
If the treatment kills you, is it still a success?
Cancer treatments are not as efficacious as they want you to think. In some cases they’ve moved the end points of trials to focus on tumors over patient survival. See more →
Salmon with Dill Butter and Pickled Cucumbers
Buttery salmon topped with fragrant dill butter and paired with crisp, tangy pickled cucumbers. See more →
A Beginner’s Guide
Greg Glassman’s 2004 introduction to functional, high-intensity training See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 overhead squats
20 strict chest-to-bar pull-ups
Men OH squat 135 lb.
Women OH squat 95 lb.
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
For time:
3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs
Climb at least 6 vertical feet with each rope climb, and jump to 20-inch box.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Workout 26.3
2 rounds of:
12 burpees
12 cleans
12 burpees
12 thrusters
Add weight, then 2 rounds of:
12 burpees
12 cleans
12 burpees
12 thrusters
Add weight, then 2 rounds of:
12 burpees
12 cleans
12 burpees
12 thrusters
Jump over the barbell on each rep of the burpee.
Men use 95, then 115, then 135 lb.
Women use 65, then 75, then 85 lb.
Stop at 16 minutes if you have not finished.
See more →For time:
Run 5K
Compare to 250921.
See more →For time:
Row 2,000 meters
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, back extensions, and single-arm deadlifts.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Back squat 3-3-3-3-3-3-3 reps
Additionally, stretch for 20 minutes.
See more →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
Lamb Köfte with Garlic-Butter Yogurt Sauce
Spiced lamb patties served with a rich garlic-butter yogurt sauce for a flavorful, Mediterranean-inspired dish. See more →Ingredients
For the Lamb Köfte
1 lb ground lamb
1 clove garlic, minced
½ small onion, finely grated
1 tsp ground cumin
½ tsp smoked paprika
½ tsp ground coriander
¼ tsp cayenne pepper (optional)
Salt and black pepper, to taste
1 Tbsp butter or tallow (for cooking)
For the Garlic-Butter Yogurt Sauce
1 Tbsp butter
1 clove garlic, minced
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
Salt, to taste
Chopped parsley or mint (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 30g
Carbs: 3g
Steak and Creamed Spinach
Seared steak served with rich, garlicky creamed spinach. See more →Ingredients
For the Steak:
4 small steaks (ribeye, sirloin, or filet — about 6 oz each)
Salt and black pepper, to taste
1 Tbsp butter or tallow (for searing)
For the Creamed Spinach:
2 Tbsp butter
2 cloves garlic, minced
4 cups fresh spinach
½ cup heavy cream
¼ cup grated Parmesan cheese
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 42g
Fat: 32g
Carbs: 4g
Mediterranean Baked Salmon
Oven-baked salmon fillets topped with a fresh Mediterranean blend of tomatoes, olives, garlic, lemon, and herbs. See more →Ingredients
For the Salmon:
4 salmon fillets (6 oz each)
2 Tbsp butter or tallow, melted
Salt and black pepper, to taste
For the Mediterranean Topping:
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted and sliced
¼ cup red onion, finely chopped
3 cloves garlic, minced
2 Tbsp capers, drained
2 Tbsp fresh parsley, chopped
1 Tbsp fresh oregano (or 1 tsp dried)
2 Tbsp olive oil
2 Tbsp lemon juice (freshly squeezed)
1 tsp lemon zest
Salt and black pepper, to taste
Optional Garnish:
Extra parsley
Lemon wedges
Crumbled feta cheese (optional for serving)
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 38g
Carbs: 7g
Peri Peri Chicken
Spicy chicken marinated in a smoky, garlicky peri peri sauce and seared in butter or tallow for bold, flavorful heat and rich texture. See more →Ingredients
1 ½ lbs chicken thighs or breasts (boneless, skinless)
2 Tbsp butter or tallow (for cooking)
2 red chili peppers (or 1 Tbsp chili paste)
2 cloves garlic
1 small red bell pepper, chopped
2 Tbsp lemon juice
2 Tbsp apple cider vinegar
1 tsp smoked paprika
½ tsp cayenne pepper (optional, for extra heat)
½ tsp dried oregano
Salt and black pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 24g
Carbs: 4g
Spanakopita Bowl
This side dish is a deconstruction of the classic Greek pastry — warm, buttery spinach with feta, herbs, and garlic. See more →Ingredients
2 Tbsp butter or tallow (for cooking)
2 cloves garlic, minced
1 small onion, finely diced
4 cups fresh spinach, roughly chopped
½ cup full-fat ricotta cheese
½ cup crumbled feta cheese
2 large eggs, lightly beaten
1 Tbsp chopped fresh dill (or 1 tsp dried dill)
½ tsp ground nutmeg (optional)
Salt and black pepper, to taste
Lemon wedges, for serving
Macronutrients
(per serving, serves 4)
Protein: 11g
Fat: 16g
Carbs: 6g
Korean Breakfast Bowl with Buttered Beef & Fried Egg
A rich, savory breakfast bowl with tender butter-seared beef, fried eggs, and warm umami flavors. See more →Ingredients
1 lb ground beef (80–85% lean)
2 Tbsp butter or tallow (for cooking)
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
2 Tbsp coconut aminos or tamari (no sugar added)
1 tsp sesame seeds (optional, for garnish)
2 large eggs
Salt and black pepper, to taste
2 green onions, chopped (for garnish)
½ avocado, sliced (optional, for serving)
Macronutrients
(per serving, serves 2)
Protein: 50g
Fat: 65g
Carbs: 5g
Poblano Chicken Alfredo with Zoodles
Creamy, smoky poblano Alfredo sauce tossed with zucchini noodles and juicy pan-seared chicken. See more →Ingredients
For the Chicken and Zoodles:
2 medium chicken breasts (about 1 lb total)
2 Tbsp butter or tallow (for cooking)
Salt and black pepper, to taste
4 cups zucchini noodles (from 2 medium zucchinis)
For the Poblano Alfredo Sauce:
2 poblano peppers
2 Tbsp butter
1 clove garlic, minced
½ cup heavy cream
¼ cup grated Parmesan cheese
Salt and black pepper, to taste
Optional Garnish:
Fresh parsley, chopped
Extra Parmesan cheese
Macronutrients
(per serving, serves 4)
Protein: 32g
Fat: 25g
Carbs: 6g
Sausage Breakfast Sandwich
Breakfast sandwich using savory sausage patties instead of bread — layered with egg, cheese, and creamy avocado. See more →Ingredients
For the Sausage Patties:
1 lb ground breakfast sausage (no sugar added)
½ tsp garlic powder
½ tsp onion powder
¼ tsp black pepper
For the Filling:
2 large eggs
1 Tbsp butter or tallow (for cooking)
2 slices cheddar or provolone cheese
½ avocado, sliced
Salt and black pepper, to taste
Macronutrients
(per sandwich, serves 2)
Protein: 36g
Fat: 45g
Carbs: 3g
Salmon with Dill Butter and Pickled Cucumbers
Buttery salmon topped with fragrant dill butter and paired with crisp, tangy pickled cucumbers. See more →Ingredients
For the Salmon:
4 salmon fillets (about 6 oz each)
2 Tbsp butter or tallow (for cooking)
Salt and black pepper, to taste
For the Dill Butter:
3 Tbsp butter, softened
1 Tbsp fresh dill, finely chopped
1 tsp lemon zest
1 tsp lemon juice
Salt, to taste
For the Pickled Cucumbers:
1 cup thinly sliced cucumber
2 Tbsp apple cider vinegar
1 Tbsp lemon juice
¼ tsp salt
¼ tsp black pepper
1 tsp fresh dill, chopped
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 38g
Carbs: 4g
Whole Natural Eating
Food quality, macronutrients, and feeding the mitochondria
Confessions of an LNT Heretic
What Happens When You Challenge Biomedical and Environmental Dogma: Rebuttal of Beyea Commentary 2024
"But Keto Goes Against Everything I've Been Taught!"
Dr. Eric Westman on keto, nutrition education, and rethinking how we teach food
Reducing the mitochondrial oxidative burden alleviates lipid-induced muscle insulin resistance
Human study linking mitochondrial oxidative stress to skeletal-muscle insulin resistance
The Truth About Salt
What they don’t tell us about sodium, blood pressure, and choosing healthier sources
Technique Part 2
How technique and intensity interact—and how to raise the threshold where form breaks down
AI Study Flags Widespread Fraudulent Papers in Cancer Research
Machine learning analysis suggests nearly 1 in 10 cancer papers resemble known “paper mill” publications
GLP-1RAs vs LCKD?
How a Low-Carb Ketogenic Diet Naturally Activates the Same Pathways
If the treatment kills you, is it still a success?
Cancer treatments are not as efficacious as they want you to think. In some cases they’ve moved the end points of trials to focus on tumors over patient survival.
A Beginner’s Guide
Greg Glassman’s 2004 introduction to functional, high-intensity training
Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing.
See more →
