Coconut Lime Cod Crunch
Tender coconut-lime poached cod finished with chili oil, fresh green onions, and crispy pork rind crumble for bold flavor and texture. See more →
Dr. Martin Picard on The Diary of a CEO
How mitochondria shape health, aging, stress, and disease See more →
Miso Caesar Salad with Brussels Sprouts
Lightly charred Brussels sprouts tossed in a creamy miso-parmesan Caesar dressing and topped with buttery seared chicken. See more →
Biohacking: Hype vs. Evidence
Mark Sisson separates longevity fads from the habits that consistently improve health and performance See more →
Rosemary Ghee Lamb Chops
Tender lamb chops rubbed in rosemary and seared in golden ghee, served over creamy cauliflower mash infused with garlic, butter, and fresh herbs. See more →
Ahead of Alzheimer's: Episode 3
Secretary Michelle Branham on the promise of earlier Alzheimer's detection See more →
Zucchini Lasagna
Layered zucchini “noodles” with seasoned beef, creamy ricotta, and a basil-infused cream sauce. See more →
Ketone Bodies Preserve Muscle During Acute Inflammation
β-hydroxybutyrate reduced muscle protein breakdown during acute inflammatory stress. See more →
Sesame Salmon with Broccolini
Crispy sesame-crusted salmon fillets pan-seared in butter, served with tender broccolini tossed in fragrant ginger butter. See more →
Sheet Pan Chicken Tikka
Marinated chicken thighs roasted with bell peppers and onions on one sheet pan, infused with bold Indian spices, butter-roasted veggies, and finished with fresh herbs. See more →
Lifting Choice
5-5-3-3-3-1-1-1-1 reps of one of the following:
Front squat
Overhead squat
Deadlift
Chronic Lactate Impairs Mitochondrial Function
Persistently elevated lactate—not the temporary rise seen during exercise—can impair mitochondrial function and metabolic flexibility. See more →
Jambalaya with Cauliflower Rice
A spicy, savory skillet of shrimp, sausage, and chicken simmered in Cajun-seasoned tomato broth with buttery cauliflower rice and classic Creole vegetables. See more →
High-Intensity Exercise and Seizure Control
Case report used high-intensity exercise to reduce seizures in an already keto patient. See more →
Zucchini Feta Quiche
A rich, savory, crustless quiche packed with buttery zucchini, feta, and eggs. See more →
Salmon Piccata
Crispy-seared salmon fillets served in a zesty lemon butter caper sauce—bursting with bright, briny flavor. See more →
Ahead of Alzheimer's: Episode 2
Dr. Jeff Burns on why early detection must be paired with better care and support See more →
Spicy Pork Shoulder
Slow-cooked spiced pork shoulder with tangy mustard cream and crunchy fennel slaw. See more →
3 rounds for time:
30 GHD sit-ups
20 shuttle runs
10 weighted shuttle runs
100 weighted step-ups
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 1-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →5 rounds for time:
Bike 20 calories
20 single-arm overhead lunges
Use a dumbbell that is challenging.
See more →Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
Men use 24-kg KB
Women use 16-kg KB
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Lifting Choice
5-5-3-3-3-1-1-1-1 reps of one of the following:
Front squat
Overhead squat
Deadlift
Your choice from Saturday will likely dictate which lift you’re ready for.
See more →Endurance Choice
Pick one of the following:
Row 5K
Run 5K
Bike 10K
Swim 1K
If you have access to a pool or water, swim. If not, choose your least favorite from the list.
See more →FRAGO #3: Victoria
5 rounds for time:
10 squat cleans
20 push-ups
Rest
Squat clean with 50+ pound sandbag, medicine ball or odd object.
Ideally you’ll complete this in a team of 3 people, per the FRAGO #3 instructions, rotating through the exercises and resting while the others complete their work. If not, rest 2 minutes after the push-ups.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
30 GHD sit-ups
20 shuttle runs
10 weighted shuttle runs
100 weighted step-ups
Get yourself a 20-30 pound pack or vest for this one. You’ll be taking it on and off during the workout.
For the shuttle runs, 1 reps is 25 feet out, and 25 feet back. When weighted, no need to touch the ground—just cross the line each time.
Step up to a 20” box.
See more →Coconut Lime Cod Crunch
Tender coconut-lime poached cod finished with chili oil, fresh green onions, and crispy pork rind crumble for bold flavor and texture. See more →Ingredients
For the Cod:
6 oz cod fillet
½ cup full-fat coconut milk
1 Tbsp fresh lime juice
½ tsp lime zest
1 garlic clove, minced
Salt & pepper
For the Toppings:
1 Tbsp chili oil (no seed oils preferred)
2 Tbsp green onions, thinly sliced
¼ cup pork rinds, crushed
1 tsp olive oil (for finishing drizzle)
Macronutrients
(per serving, makes 2)
Protein: 24g
Fat: 27g
Carbs: 4g
Miso Caesar Salad with Brussels Sprouts
Lightly charred Brussels sprouts tossed in a creamy miso-parmesan Caesar dressing and topped with buttery seared chicken. See more →Ingredients
For the Salad:
6 oz chicken breast
2 cups Brussels sprouts, trimmed and halved
2 Tbsp parmesan cheese, finely grated
1 Tbsp butter (for cooking chicken)
Salt & pepper
For the Miso Caesar Dressing:
1 tsp white miso paste
1 Tbsp anchovy paste (or 2 anchovy fillets, mashed)
1 garlic clove, minced
1 Tbsp lemon juice
3 Tbsp olive oil (for dressing)
Macronutrients
(per serving, makes 2)
Protein: 27g
Fat: 30g
Carbs: 10g
Rosemary Ghee Lamb Chops
Tender lamb chops rubbed in rosemary and seared in golden ghee, served over creamy cauliflower mash infused with garlic, butter, and fresh herbs. See more →Ingredients
For the Lamb Chops:
4 lamb chops (rib or loin, about 1.5" thick)
2 Tbsp ghee, softened
2 tsp fresh rosemary, finely chopped (or 1 tsp dried)
2 garlic cloves, minced
Salt & black pepper, to taste
For the Cauliflower Herb Mash:
1 medium head cauliflower, cut into florets (about 4 cups)
2 Tbsp butter
1 clove garlic, smashed
2 Tbsp heavy cream
1 Tbsp fresh parsley or chives, chopped
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for drizzle, off heat only)
Extra rosemary or herbs for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 32g
Carbs: 5g
Zucchini Lasagna
Layered zucchini “noodles” with seasoned beef, creamy ricotta, and a basil-infused cream sauce. See more →Ingredients
8 oz ground beef
1 medium zucchini, sliced thin lengthwise
½ cup ricotta cheese
2 Tbsp parmesan
¼ cup heavy cream
1 Tbsp butter
1 garlic clove, minced
1 Tbsp fresh basil, chopped
Salt & pepper
Macronutrients
(per serving, makes 2)
Protein: 31g
Fat: 38g
Carbs: 6g
Sesame Salmon with Broccolini
Crispy sesame-crusted salmon fillets pan-seared in butter, served with tender broccolini tossed in fragrant ginger butter. See more →Ingredients
For the Sesame-Crusted Salmon:
4 salmon fillets (5–6 oz each, skin on or off)
2 Tbsp white sesame seeds
2 Tbsp black sesame seeds (or more white if unavailable)
Salt & pepper, to taste
½ tsp garlic powder
1 Tbsp butter (for searing)
For the Ginger Butter Broccolini:
1 bunch broccolini, trimmed
1½ Tbsp butter
1 tsp fresh ginger, grated
1 clove garlic, minced
Salt, to taste
Optional: 1 tsp sesame oil (added off heat for flavor)
Optional Garnish:
Extra sesame seeds
Lemon wedge or zest
Sliced scallions or cilantro
Macronutrients
(per serving, makes 4):
Protein: 40g
Fat: 35g
Carbs: 4g
Sheet Pan Chicken Tikka
Marinated chicken thighs roasted with bell peppers and onions on one sheet pan, infused with bold Indian spices, butter-roasted veggies, and finished with fresh herbs. See more →Ingredients
For the Chicken Marinade:
1.5 lbs boneless, skinless chicken thighs
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 Tbsp garam masala
1 tsp turmeric
1 tsp paprika
1 tsp ground cumin
1 tsp garlic powder
Salt & pepper, to taste
For the Sheet Pan Veggies:
½ red bell pepper, sliced
½ green bell pepper, sliced
1 small yellow onion, sliced
1 Tbsp butter, melted (for tossing)
Optional Garnishes:
Chopped fresh cilantro
1 tsp olive oil (for finishing drizzle — optional)
Wedge of lemon or lime (optional)
Macronutrients
(per serving, makes 4)
Protein: 35g
Fat: 20g
Carbs: 5g
Jambalaya with Cauliflower Rice
A spicy, savory skillet of shrimp, sausage, and chicken simmered in Cajun-seasoned tomato broth with buttery cauliflower rice and classic Creole vegetables. See more →Ingredients
For the proteins:
6 oz chicken thighs, diced
6 oz Andouille sausage or smoked sausage, sliced
6 oz shrimp, peeled and deveined
Vegetables & Base:
2 Tbsp butter or tallow (for cooking)
½ small yellow onion, diced
½ green bell pepper, diced
1 celery stalk, diced
2 garlic cloves, minced
1 cup diced tomatoes (no sugar added)
2 tsp Cajun seasoning (no added sugar or fillers)
½ tsp smoked paprika
¼ tsp cayenne (optional for extra heat)
Salt & black pepper, to taste
2 cups cauliflower rice (fresh or frozen)
½ cup chicken broth
Optional Finishing:
1 tsp olive oil (for off-heat drizzle)
Fresh parsley or green onions for garnish
Lemon wedge (optional for serving)
Macronutrients
(per serving, makes 4)
Protein: 27g
Fat: 20g
Carbs: 5g
Zucchini Feta Quiche
A rich, savory, crustless quiche packed with buttery zucchini, feta, and eggs. See more →Ingredients
5 large eggs
1½ Tbsp butter or tallow (for sautéing)
1½ cups zucchini, grated and squeezed dry
¼ cup shallots or onion, finely chopped
½ cup full-fat heavy cream
⅓ cup crumbled feta cheese
¼ cup grated Parmesan cheese
2 Tbsp fresh dill or parsley, chopped
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(per serving, makes 2)
Protein: 24
Fat: 42g
Carbs: 7g
Salmon Piccata
Crispy-seared salmon fillets served in a zesty lemon butter caper sauce—bursting with bright, briny flavor. See more →Ingredients
4 salmon fillets (5–6 oz each)
Salt & pepper, to taste
¼ tsp garlic powder
2 Tbsp butter (for searing)
For the Piccata Sauce:
3 Tbsp butter
2 cloves garlic, minced
⅓ cup chicken or fish broth (unsweetened)
2 Tbsp fresh lemon juice
2 Tbsp capers, drained
1 tsp lemon zest
Salt & pepper, to taste
Optional: 1 Tbsp chopped fresh parsley
Optional: 1 tsp olive oil (for finishing)
Macronutrients
(per fillet, serves 4)
Protein: 38g
Fat: 32g
Carbs: 2g
Spicy Pork Shoulder
Slow-cooked spiced pork shoulder with tangy mustard cream and crunchy fennel slaw. See more →Ingredients
16 oz pork shoulder
1 tsp chili powder, cumin, paprika
½ cup heavy cream
2 Tbsp Dijon mustard
1 bulb fennel, thinly sliced
2 Tbsp lemon juice
2 Tbsp olive oil (for slaw)
Macronutrients
(per serving, makes 4)
Protein: 23g
Fat: 33g
Carbs: 4g
Dr. Martin Picard on The Diary of a CEO
How mitochondria shape health, aging, stress, and disease
Biohacking: Hype vs. Evidence
Mark Sisson separates longevity fads from the habits that consistently improve health and performance
Ahead of Alzheimer's: Episode 3
Secretary Michelle Branham on the promise of earlier Alzheimer's detection
Ketone Bodies Preserve Muscle During Acute Inflammation
β-hydroxybutyrate reduced muscle protein breakdown during acute inflammatory stress.
A Fancy Name for Junk Food
Does the war on “ultra-processed foods” make any sense?
Chronic Lactate Impairs Mitochondrial Function
Persistently elevated lactate—not the temporary rise seen during exercise—can impair mitochondrial function and metabolic flexibility.
High-Intensity Exercise and Seizure Control
Case report used high-intensity exercise to reduce seizures in an already keto patient.
FRAGO #3: Victoria
Another iteration from the Glassman Archives
Ahead of Alzheimer's: Episode 2
Dr. Jeff Burns on why early detection must be paired with better care and support
This Cell Won't Die
How to spot misinformation in the age of AI
Coconut Lime Cod Crunch
Tender coconut-lime poached cod finished with chili oil, fresh green onions, and crispy pork rind crumble for bold flavor and texture.
See more →Dr. Martin Picard on The Diary of a CEO
How mitochondria shape health, aging, stress, and disease
See more →
