Veal Meatballs
Tender veal meatballs simmered in a rich tomato cream sauce, served with roasted garlic broccoli. See more →
Ketosis: The default human metabolic phenotype
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 →
Insulin and Muscle Protein Metabolism
A meta-analysis finds insulin primarily reduces muscle breakdown, while amino acids drive muscle growth See more →
Pork Rind Popcorn Shrimp
Crispy, golden shrimp coated in pork rinds and fried in butter, served with a spicy sriracha sesame mayo dip. See more →
Maternal Exercise and Childhood Asthma Risk
Exercising at least three times per week during pregnancy was linked to nearly half the risk of asthma in children See more →
Sausage with Paprika‑Spiced Cabbage
Savory sausage links are seared in butter and served over tender, paprika‑spiced cabbage with a rich garlic butter sauce and a light olive oil finish. See more →
3 rounds of the couplet:
Burpees
Row (calories)
Round 1: 15-12-9 reps
Round 2: 12-9-6 reps
Round 3: 9-6-3 reps
National War College Speech: Part 3
Questions on intensity, safety, and general physical preparedness See more →
Spinach Parmesan Peppers
Bell peppers filled with garlicky creamed spinach and topped with a golden, crisp parmesan crust. See more →
NFL Team Removes Seed Oils From Facility Meals
Titans head coach Robert Saleh says players “appreciate” the shift away from industrial oils See more →
Lasagna Breakfast Bowl
A breakfast bowl layered with savory beef marinara, warm ricotta, melted mozzarella, and eggs for a lasagna-inspired start to the day. See more →
Mitochondrial Signaling Through the CoQH2/CoQ Ratio
How mitochondria remodel energy production in response to different fuel sources See more →
Spicy Chicken Salad
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing. See more →
Can Ketosis Prevent Sarcopenia?
Ketosis may support the cellular cleanup systems that decline with age See more →
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →
Seven Years of 700 Cholesterol Without Coronary Atherosclerosis
A ketogenic “lean mass hyper-responder” showed no detectable plaque despite extremely high LDL levels See more →
Mediterranean Chicken Zoodles
Chicken sautéed with eggplant, tomato, onion, and garlic, simmered into a rich, rustic skillet sauce and served over buttery zucchini noodles. See more →
4 rounds for time:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
The History and Health Effects of Seed Oils
Nina Teicholz traces how industrial oils entered the food supply—and the evidence linking them to oxidation, inflammation, and chronic disease 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 →Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 20/14-lb vest or body armor, wear it.
See more →3 rounds of the couplet:
Burpees
Row (calories)
Round 1: 15-12-9 reps
Round 2: 12-9-6 reps
Round 3: 9-6-3 reps
Start each round 10 minutes apart (at 0:00, at 10:00, at 20:00).
On the burpees, jump and touch a target 6 inches above your max reach.
See more →The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
Run 400 meters
4-lunge/4-press for 100 meters
With an empty barbell, lunge 4 steps, then push press 4 reps, then lunge 4, then push press 4, repeated until you’ve made it 100 meters. Front rack, back rack, or alternate at will.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, practice L-sits for 20 minutes.
See more →4 rounds for time:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
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
Pork Rind Popcorn Shrimp
Crispy, golden shrimp coated in pork rinds and fried in butter, served with a spicy sriracha sesame mayo dip. See more →Ingredients
For the Shrimp:
8 oz raw shrimp, peeled and deveined
½ cup crushed pork rinds (fine breadcrumb consistency)
1 egg, beaten
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp cayenne (optional)
Salt & pepper, to taste
2 Tbsp butter or tallow (for frying)
For the Sriracha Sesame Mayo:
¼ cup avocado oil mayo (or homemade mayo)
1–1½ tsp sriracha or hot sauce
1 tsp toasted sesame oil (off heat only)
½ tsp lime juice
Pinch of salt
Optional: ½ tsp coconut aminos for added depth
Macronutrients
(per serving, makes 1)
Protein: 42g
Fat: 52g
Carbs: 3g
Sausage with Paprika‑Spiced Cabbage
Savory sausage links are seared in butter and served over tender, paprika‑spiced cabbage with a rich garlic butter sauce and a light olive oil finish. See more →Ingredients
8 oz pork sausage links (sugar‑free)
2 Tbsp butter (for cooking)
2 cups green cabbage, thinly sliced
½ small yellow onion, thinly sliced
2 garlic cloves, minced
1 tsp smoked paprika
½ tsp sweet paprika
¼ tsp crushed red pepper flakes (optional)
2 Tbsp heavy cream
Salt and black pepper, to taste
1 tsp apple cider vinegar (optional, for balance)
1 tsp olive oil (for finishing only)
Macronutrients
(per serving, makes 1)
Protein: 30g
Fat: 50g
Carbs: 6g
Spinach Parmesan Peppers
Bell peppers filled with garlicky creamed spinach and topped with a golden, crisp parmesan crust. See more →Ingredients
2 large bell peppers, halved and seeded
2 Tbsp butter
2 cloves garlic, minced
4 cups fresh spinach (or 1 cup frozen, thawed and drained)
¼ cup heavy cream
2 oz cream cheese
½ cup grated parmesan, divided
Salt & black pepper, to taste
Optional: pinch of nutmeg or crushed red pepper
Macronutrients
(per pepper, makes 2)
Protein: 16g
Fat: 36g
Carbs: 12g
Lasagna Breakfast Bowl
A breakfast bowl layered with savory beef marinara, warm ricotta, melted mozzarella, and eggs for a lasagna-inspired start to the day. See more →Ingredients
2 tbsp butter (for cooking)
8 oz ground beef
½ cup tomato sauce (sugar-free / low-carb)
1 tsp salt (or to taste)
½ tsp black pepper
1 tsp dried oregano
1 tsp dried basil
½ tsp dried thyme
½ tsp crushed red pepper flakes (optional)
½ cup ricotta cheese
1 clove garlic, minced (or ½ tsp garlic powder)
2 tbsp grated parmesan
½ cup shredded mozzarella (for topping)
2 eggs
1 tsp olive oil (to drizzle at the end)
Fresh parsley (optional, for garnish)
Macronutrients
(per serving, makes 2)
Protein: 48g
Fat: 48g
Carbs: 8g
Spicy Chicken Salad
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing. See more →Ingredients
For the Spicy Chicken:
1 lb boneless, skinless chicken thighs or breasts
1½ tsp smoked paprika
½ tsp cayenne pepper (adjust to taste)
½ tsp garlic powder
½ tsp onion powder
¼ tsp chili flakes (optional for extra heat)
Salt & black pepper, to taste
1½ Tbsp butter (for searing)
For the Salad Base:
4 cups chopped romaine or mixed lettuce
1 medium tomato, diced or sliced
½ cucumber, sliced or chopped
¼ red onion, thinly sliced
Optional: sliced avocado or olives for extra fat
Optional Creamy Dressing (Keto Ranch-style):
¼ cup sour cream or full-fat Greek yogurt
1 Tbsp olive oil
1 tsp lemon juice
½ tsp garlic powder
½ tsp onion powder
Salt & pepper, to taste
Optional: chopped dill, parsley, or chives
Macronutrients
(per serving, makes 2)
Protein: 36g
Fat: 32g
Carbs: 7g
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →Ingredients
1 lb sirloin or ribeye steak, thinly sliced against the grain
Salt & pepper, to taste
1 tsp garlic powder
1 Tbsp butter (for searing)
For the Sauce:
1 Tbsp butter
2 cloves garlic, minced
½ cup heavy cream
1½ Tbsp prepared horseradish (sugar-free)
1 tsp Dijon mustard (optional)
1 tsp fresh thyme or ½ tsp dried
Salt & black pepper, to taste
Optional Add-ons:
2 Tbsp chopped parsley (for garnish)
1 tsp olive oil (for finishing — off heat only)
Serve over: cauliflower mash, sautéed spinach, or roasted radishes
Macronutrients
(per serving, makes 3)
Protein: 40g
Fat: 38g
Carbs: 3g
Mediterranean Chicken Zoodles
Chicken sautéed with eggplant, tomato, onion, and garlic, simmered into a rich, rustic skillet sauce and served over buttery zucchini noodles. See more →Ingredients
For the Chicken & Vegetable Skillet:
1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
1 small eggplant, diced (salted and drained*)
1 small yellow onion, thinly sliced
1 cup cherry tomatoes, halved (or ¾ cup canned crushed tomatoes, no sugar)
3 cloves garlic, minced
2 Tbsp butter (for cooking)
½ tsp dried oregano
½ tsp smoked paprika
Salt & pepper, to taste
Optional: 1–2 Tbsp chopped fresh basil or parsley
For the Zoodles:
2–3 medium zucchini, spiralized into noodles
1 Tbsp butter
Salt, to taste
Optional Finishing:
1 tsp olive oil (for finishing, off heat only)
Grated parmesan or feta cheese (optional)
Macronutrients
(per serving, makes 4)
Protein: 31g
Fat: 27g
Carbs: 7g
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
Maternal Exercise and Childhood Asthma Risk
Exercising at least three times per week during pregnancy was linked to nearly half the risk of asthma in children
National War College Speech: Part 3
Questions on intensity, safety, and general physical preparedness
NFL Team Removes Seed Oils From Facility Meals
Titans head coach Robert Saleh says players “appreciate” the shift away from industrial oils
Mitochondrial Signaling Through the CoQH2/CoQ Ratio
How mitochondria remodel energy production in response to different fuel sources
Can Ketosis Prevent Sarcopenia?
Ketosis may support the cellular cleanup systems that decline with age
Seven Years of 700 Cholesterol Without Coronary Atherosclerosis
A ketogenic “lean mass hyper-responder” showed no detectable plaque despite extremely high LDL levels
The History and Health Effects of Seed Oils
Nina Teicholz traces how industrial oils entered the food supply—and the evidence linking them to oxidation, inflammation, and chronic disease
Veal Meatballs
Tender veal meatballs simmered in a rich tomato cream sauce, served with roasted garlic broccoli.
See more →Ketosis: The default human metabolic phenotype
A primer on how modern diets disrupted human metabolic flexibility
See more →
