Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →
A Theoretical Template for Programming
A model for our workout programming and thoughts on exercise prescription See more →
Spicy Beef Stew
A hearty, flavorful stew with tender beef, warm spices, and a touch of heat. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
20 squat cleans
1-mile bike
15 push-ups
Perimenopause Is All in Your Head
If the symptoms are neurological, why is the diagnosis still about your period? See more →
Chicken Nuggets (Parmesan-Pork Rind Crust)
Crispy, savory nuggets made from a juicy mix of ground chicken and pork, coated in a golden crust of Parmesan and pork rinds. See more →
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →
Spicy Ginger Ground Turkey Bowl with Cauliflower Rice
Ground turkey sautéed with fresh ginger, garlic, and chili, served over buttery cauliflower rice and topped with a creamy spicy drizzle. See more →
Instagram glitched. Why did so many think they were being censored?
A glitch raises bigger questions about censorship and Big Tech’s control over what we see See more →
Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more →
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
100-ft walking lunge
15 push presses
500-m row
CAR-T & GBM: More hope in the war on cancer
And more evidence that victory isn’t defined by survival or quality of life See more →
Eggplant & Turkey Spirals with Roasted Peppers
Tender eggplant spirals filled with seasoned ground turkey, roasted peppers, and cheese, baked in rich tomato sauce and finished with more cheese and fresh cilantro. See more →
Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit. See more →
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →
The Dementia-Prevention Trial That Matters More Than Its “55%” Headline
A closer look at what the 55% cognitive benefit really means See more →
Shrimp & Avocado Lettuce Wraps
Shrimp and avocado lettuce wraps featuring tender shrimp, creamy avocado, and crisp lettuce, finished with lime and fresh herbs. See more →
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
10 strict pull-ups
15 ½-bodyweight thrusters
Improvements in Biomarkers From a Carbohydrate Restricted Diet
A simple, low-cost dietary intervention produced meaningful improvements in cardiovascular risk factors 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:
20 squat cleans
1-mile bike
15 push-ups
Use the same load for the cleans that you used for the push presses on Monday.
See more →5 rounds for time:
Run 200 meters
10 box jumps
Jump a high box.
See more →For load:
Deadlift 5-3-3-2-2-2-1-1-1 reps
Try to add weight each set.
See more →Rest
Rest day
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
100-ft walking lunge
15 push presses
500-m row
Use the same load for the push presses that you used for the thrusters last Thursday.
See more →5 rounds for time:
10 bench presses
500-m row
Bench press 75% of your bodyweight if you can. If not, pick a load near your 10-rep max.
See more →Handstand practice
Practice handstands for 45 minutes
Wall holds, freestanding holds, pirouettes, walking, slow descents, kick-ups, bail-outs, etc.
Warm up, then pick a few drills that are appropriate for you and dedicate today to working the skill. See the Handstands article for some ideas.
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 400 meters
10 strict pull-ups
15 ½-bodyweight thrusters
Pull-ups and thrusters should be done in one set in the early rounds. If that’s not possible, pick a pull-up variation and reduce the thruster load. Aim for at least 4 rounds.
See more →Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →Ingredients
6 oz chicken breast or thigh, cut into bite-sized pieces
2 large pasture-raised eggs
1 Tbsp butter (for cooking)
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp onion powder
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp fresh parsley, chopped (optional, for garnish)
1 Tbsp olive oil (for finishing)
Macronutrients
Protein: 65g
Fat: 41g
Carbs: 3g
Spicy Beef Stew
A hearty, flavorful stew with tender beef, warm spices, and a touch of heat. See more →Ingredients
1 lb beef stew meat, cut into bite-sized cubes
2 Tbsp butter or tallow
1 small onion, diced
2 cloves garlic, minced
1 cup beef broth
½ cup diced tomatoes (canned or fresh)
1 tsp chili flakes or hot paprika
½ tsp smoked paprika
Salt and black pepper, to taste
Macronutrients
(per serving, makes 4)
Protein: 25g
Fat: 22g
Carbs: 5g
Chicken Nuggets (Parmesan-Pork Rind Crust)
Crispy, savory nuggets made from a juicy mix of ground chicken and pork, coated in a golden crust of Parmesan and pork rinds. See more →Ingredients
½ lb ground chicken
½ lb ground pork
1 egg
¼ cup grated Parmesan cheese
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
¾ cup crushed pork rinds
¼ cup grated Parmesan cheese
½ tsp Italian seasoning
2 Tbsp butter or tallow (for pan-frying)
Sugar-free ketchup or mustard
1 tsp olive oil (cold drizzle, optional)
Chopped parsley for garnish
Macronutrients
(per 4–5 nuggets, makes 4 servings)
Protein: 28g
Fat: 29g
Carbs: 2g
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →Ingredients
6 oz cod or halibut, cubed
2 slices bacon
½ bulb fennel, chopped
¼ cup celery, diced
¼ cup onion, diced
1 cup unsweetened almond milk
¼ cup heavy cream
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 38g
Fat: 32g
Carbs: 7g
Spicy Ginger Ground Turkey Bowl with Cauliflower Rice
Ground turkey sautéed with fresh ginger, garlic, and chili, served over buttery cauliflower rice and topped with a creamy spicy drizzle. See more →Ingredients
6 oz ground turkey
1 tsp grated fresh ginger
1 clove garlic, minced
¼ tsp red pepper flakes (adjust to taste)
1 tsp soy sauce or coconut aminos
1 Tbsp butter (for turkey)
Salt and pepper, to taste
1 cup cauliflower rice
1 Tbsp butter (for cauliflower rice)
1 tsp lime juice (optional)
1 Tbsp chopped green onion or cilantro, for garnish
For the Spicy Drizzle:
2 Tbsp mayonnaise
½ tsp sriracha (or any sugar-free hot sauce)
½ tsp avocado oil (optional)
½ tsp white vinegar
Macronutrients
Protein: 35g
Fat: 50g
Carbs: 6g
Steak and Arugula Squash Salad
Flank steak served over a bed of peppery arugula with sweet caramelized onions, roasted butternut squash, and a tangy balsamic dressing. See more →Ingredients
4 ½ oz flank steak
¼ red onion, thinly sliced
2 tsp butter (for cooking)
2 Tbsp olive oil
1 Tbsp balsamic vinegar
2 cups arugula
¼ cup butternut squash, cubed
Salt and pepper to taste
Nutrition Facts:
Protein: 35g
Fat: 40g
Carbs: 8g
Eggplant & Turkey Spirals with Roasted Peppers
Tender eggplant spirals filled with seasoned ground turkey, roasted peppers, and cheese, baked in rich tomato sauce and finished with more cheese and fresh cilantro. See more →Ingredients
4 thin slices of eggplant (lengthwise)
6 oz. ground turkey
1/2 tbsp. butter (melted)
1/4 tsp. smoked paprika
1/4 tsp. ground cumin
1/4 tsp. garlic powder
Salt and pepper to taste
1/4 cup roasted red peppers (sliced)
1/2 cup tomato sauce (no sugar added)
1.5 oz. cotija cheese (crumbled), divided
1 tbsp. fresh cilantro (chopped)
Macronutrients
Protein: 40g
Fat: 30g
Carbohydrates: 10g
Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →Ingredients
6 oz flank steak or sirloin, thinly sliced against the grain
1½ Tbsp butter or tallow (for cooking)
½ cup red bell pepper, sliced
½ cup green bell pepper, sliced
1 small shallot, thinly sliced
1 clove garlic, minced
1 tsp fresh ginger, grated
½ tsp crushed Szechuan peppercorns (adjust to heat tolerance)
1 tsp chili garlic paste or chili flakes (optional, to taste)
1 Tbsp coconut aminos (optional, low-carb umami)
Salt, to taste
1 tsp olive oil (for finishing)
Optional garnish: sliced scallions or toasted sesame seeds
Macronutrients
(makes 1 serving)
Protein: 44g
Fat: 36g
Carbs: 6g
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
1½ cups cooked shredded chicken (from rotisserie or poached breasts/thighs)
Salt and pepper, to taste
½ cup chopped onion
2 cloves garlic, minced
½ cup crushed tomatoes (no sugar added)
1 chipotle pepper in adobo (finely chopped)
1 tsp adobo sauce (from the chipotle can)
½ tsp smoked paprika
½ tsp cumin
½ tsp oregano
1 tsp apple cider vinegar
¼ cup chicken broth (no sugar added)
¼ tsp onion powder
Optional: 1 tsp olive oil (cold drizzle for finishing)
For Serving:
Cheese taco shells or butter lettuce leaves
1 Tbsp sour cream or avocado (optional)
Chopped cilantro, lime wedge (optional garnish)
Macronutrients
Protein: 68g
Fat: 34g
Carbs: 13g
Shrimp & Avocado Lettuce Wraps
Shrimp and avocado lettuce wraps featuring tender shrimp, creamy avocado, and crisp lettuce, finished with lime and fresh herbs. See more →Ingredients
1 Tbsp butter (for cooking)
1 lb raw shrimp (peeled and deveined)
½ tsp coarse sea salt
½ tsp cracked black pepper
½ tsp smoked paprika
¼ tsp garlic powder
1 ripe avocado, diced
1 Tbsp fresh lime juice
2 Tbsp chopped fresh cilantro
8 large butter lettuce leaves (or romaine leaves)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 96g
Fat: 58g
Carbs: 18g
A Theoretical Template for Programming
A model for our workout programming and thoughts on exercise prescription
Perimenopause Is All in Your Head
If the symptoms are neurological, why is the diagnosis still about your period?
The Prepared Patient
Tools for navigating modern healthcare
Keep Your Cocaine
The biology of reward is more complicated than “sugar is addictive.”
Instagram glitched. Why did so many think they were being censored?
A glitch raises bigger questions about censorship and Big Tech’s control over what we see
CAR-T & GBM: More hope in the war on cancer
And more evidence that victory isn’t defined by survival or quality of life
Why Your Brain Needs Fat
The brain is built on fat—so why are we afraid to eat it?
Handstands
Handstands, hand walking, and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming fit.
The Dementia-Prevention Trial That Matters More Than Its “55%” Headline
A closer look at what the 55% cognitive benefit really means
Improvements in Biomarkers From a Carbohydrate Restricted Diet
A simple, low-cost dietary intervention produced meaningful improvements in cardiovascular risk factors
Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs.
See more →A Theoretical Template for Programming
A model for our workout programming and thoughts on exercise prescription
See more →
