Beet, Squash & Chicken Bowl
A warm, hearty bowl of roasted squash and beets, topped with balsamic-glazed chicken and crunchy pistachios, finished with a drizzle of olive oil. See more →
ChatGPT is Banned from Saying "Goblins"
The weird story of how OpenAI accidentally trained its chatbot to obsess over mythical creatures and what it teaches us about AI literacy See more →
Bacon-Wrapped Jalapeño Poppers
Crispy bacon-wrapped jalapeños stuffed with creamy, cheesy filling—the perfect smoky, spicy appetizer or snack. See more →
The ‘SMILES’ Trial
A small but well-controlled trial suggests improving diet quality can significantly reduce depression symptoms See more →
Italian Wedding Soup
A comforting, savory soup with tender meatballs, fresh spinach, and a rich broth—simple, hearty, and full of flavor. See more →
Sugar industry secretly paid for favorable Harvard research
Uncovered documents show how industry funding shaped early research blaming fat—not sugar—for heart disease See more →
Brazilian Chicken Coxinha Cups
A creamy, savory chicken filling baked inside buttery almond-flour cups—a take on Brazil’s favorite street snack. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
15 push-ups
25-cal. bike
Insulin-stimulated leptin secretion requires calcium and PI3K/Akt activation
How insulin controls leptin release from fat cells See more →
Butter-Lemon Salmon with Capers
Seared salmon finished in a rich butter-lemon sauce with capers—a simple, and elegant meal. See more →
National War College Speech: Part 2
Coach explains a measurable, scientific definition of fitness See more →
Buffalo Cauliflower & Chicken Wraps
Spicy roasted cauliflower and tender chicken come together in a creamy wrap that’s bold, satisfying, and full of flavor. See more →
Records Found in Dusty Basement Undermine Decades of Dietary Advice
Raw data from a 40-year-old study raises new questions about fats See more →
Swiss Cheese Fondue Cups
Mini baked cheese cups filled with creamy, garlicky Swiss fondue for a twist on the classic fondue experience. See more →
ApoB – What is it? Should You Care?
What this increasingly popular cholesterol marker measures—and why its meaning depends on metabolic context. See more →
Beef Braciole
Thinly sliced beef rolled with cheese, herbs, and prosciutto, braised in a rich tomato sauce until tender and flavorful. See more →
Letter on Corpulence
William Banting’s 19th-century case for reducing starch and sugar to treat obesity See more →
Grilled Swordfish & Olive Tapenade
Swordfish steaks grilled and topped with a briny tapenade, served with lemon butter asparagus. See more →
Why Nearsightedness Is So Common Today
An evolutionary mismatch between modern diets and human biology may contribute to rising rates of myopia. See more →
Asparagus Bacon Frittata
A savory baked frittata loaded with smoky Gouda, crisp bacon-wrapped asparagus, and fluffy eggs. See more →
For time:
15 inverted burpees
40 GHD sit-ups
40 kettlebell swings
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees
Nuclear ATP Production Under Mechanical Stress
How compressed cells move mitochondria to the nucleus to power DNA repair See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Front squat 10-10-10-10-10 reps
Additionally, stretch for 20 minutes.
See more →3 rounds for time:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Compare to 250330.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
15 push-ups
25-cal. bike
For the pull-over, start from a hang on the bar, pull the hips to the bar while inverting, and continue the rotation until you arrive in a support on top of the bar.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Power clean 5-5-3-3-3-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →30-25-20-15-10 reps for time:
Medicine-ball cleans
Pull-ups
Men use a 30-lb ball.
Women use a 20-lb ball.
For load:
Shoulder press 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, accumulate 3 minutes of hollow hold.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
15 inverted burpees
40 GHD sit-ups
40 kettlebell swings
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees
The inverted burpee is a candlestick, to stand, to controlled handstand.
Men swing a 1.5-pood kettlebell.
Women swing a 1-pood kettlebell.
Beet, Squash & Chicken Bowl
A warm, hearty bowl of roasted squash and beets, topped with balsamic-glazed chicken and crunchy pistachios, finished with a drizzle of olive oil. See more →Ingredients
6 oz boneless, skin-on chicken thighs
½ cup yellow squash, diced
½ cup red beets, peeled and cubed
1 Tbsp butter or tallow (for roasting)
1 Tbsp butter (for cooking chicken)
1 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 garlic clove, minced
2 Tbsp shelled pistachios, chopped
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 40g
Carbs: 12g
Bacon-Wrapped Jalapeño Poppers
Crispy bacon-wrapped jalapeños stuffed with creamy, cheesy filling—the perfect smoky, spicy appetizer or snack. See more →Ingredients
8 jalapeños, halved lengthwise and seeds removed
8 slices bacon
4 oz cream cheese, softened
½ cup shredded cheddar or Monterey Jack cheese
1 clove garlic, minced (optional)
¼ tsp smoked paprika
Salt and black pepper, to taste
Toothpicks (to secure the bacon, if needed)
Macronutrients
(per serving, 2 poppers — serves 4)
Protein: 14g
Fat: 22g
Carbs: 3g
Italian Wedding Soup
A comforting, savory soup with tender meatballs, fresh spinach, and a rich broth—simple, hearty, and full of flavor. See more →Ingredients
For the Meatballs:
1 lb ground beef or turkey
¼ cup grated Parmesan
1 egg
1 clove garlic, minced
Salt and black pepper, to taste
For the Soup:
1 Tbsp butter or tallow
4 cups chicken broth
2 cups fresh spinach
½ cup diced celery
¼ tsp dried oregano
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 8g
Carbs: 3g
Brazilian Chicken Coxinha Cups
A creamy, savory chicken filling baked inside buttery almond-flour cups—a take on Brazil’s favorite street snack. See more →Ingredients
For the Filling:
1 lb cooked chicken breast, shredded
2 Tbsp butter or tallow
2 cloves garlic, minced
¼ small onion, finely diced
2 oz cream cheese
¼ cup heavy cream
¼ cup grated Parmesan cheese
2 Tbsp chopped parsley
Salt and black pepper, to taste
For the Cups:
1 ½ cups almond flour
½ cup shredded mozzarella cheese
2 large eggs
1 Tbsp melted butter
Pinch of salt
Macronutrients
(per serving, makes 6)
Protein: 26g
Fat: 28g
Carbs: 5g
Butter-Lemon Salmon with Capers
Seared salmon finished in a rich butter-lemon sauce with capers—a simple, and elegant meal. See more →Ingredients
4 salmon fillets (about 6 oz each)
2 Tbsp butter or tallow (for searing)
2 Tbsp butter (for sauce)
2 cloves garlic, minced
2 Tbsp lemon juice (freshly squeezed)
1 Tbsp capers, drained
Salt and black pepper, to taste
Lemon wedges and chopped parsley (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 34g
Carbs: 2g
Buffalo Cauliflower & Chicken Wraps
Spicy roasted cauliflower and tender chicken come together in a creamy wrap that’s bold, satisfying, and full of flavor. See more →Ingredients
For the Buffalo Cauliflower:
1 medium head cauliflower, cut into bite-sized florets
2 Tbsp butter or tallow (for roasting)
½ cup hot sauce (such as Frank’s RedHot)
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste
For the Chicken:
2 chicken breasts (about 1 lb total), cooked and shredded or diced
1 Tbsp butter or tallow (for reheating or searing)
Pinch of salt and pepper
1–2 Tbsp buffalo sauce (from above mixture)
For the Wraps:
4 large low-carb wraps or large lettuce leaves (romaine or butter lettuce)
½ cup shredded cheddar or mozzarella cheese
½ cup shredded cabbage or coleslaw mix
¼ cup diced celery
¼ cup diced cucumber
For the Creamy Dressing:
¼ cup sour cream or Greek yogurt
1 Tbsp mayonnaise
1 Tbsp lemon juice
1 Tbsp chopped fresh chives or parsley
Salt and pepper, to taste
Optional Garnish
Extra hot sauce for drizzling
Crumbled blue cheese
Fresh herbs
Swiss Cheese Fondue Cups
Mini baked cheese cups filled with creamy, garlicky Swiss fondue for a twist on the classic fondue experience. See more →Ingredients
For the Cups:
1 ½ cups shredded Swiss
½ cup shredded mozzarella cheese
1 cup almond flour
1 large egg
1 Tbsp butter (melted)
Pinch of salt
For the Fondue Filling:
1 Tbsp butter
1 clove garlic, minced
½ cup heavy cream
¾ cup shredded Swiss
2 Tbsp grated Parmesan cheese
1 tsp Dijon mustard
Salt and black pepper, to taste
Fresh chives or parsley, chopped (for garnish)
Macronutrients
(per serving, makes 6)
Protein: 20g
Fat: 33g
Carbs: 5g
Beef Braciole
Thinly sliced beef rolled with cheese, herbs, and prosciutto, braised in a rich tomato sauce until tender and flavorful. See more →Ingredients
For the Beef Rolls:
2 lbs flank steak or top round, sliced thin into 6–8 cutlets
4 oz prosciutto or pancetta, thinly sliced
1 cup shredded provolone or mozzarella cheese
½ cup grated Parmesan cheese
3 cloves garlic, minced
2 Tbsp fresh parsley, chopped
2 Tbsp olive oil
Salt and black pepper, to taste
Butcher’s twine or toothpicks (for securing rolls)
For the Sauce:
2 Tbsp butter or tallow
1 medium onion, diced
3 cloves garlic, minced
1 can (28 oz) crushed tomatoes (no sugar added)
1 cup beef broth
½ cup dry red wine
2 tsp dried oregano
1 tsp red pepper flakes (optional)
Salt and pepper, to taste
Optional Garnish:
Extra Parmesan cheese
Fresh basil or parsley
Macronutrients
(per serving, serves 6)
Protein: 48g
Fat: 32g
Carbs: 9g
Grilled Swordfish & Olive Tapenade
Swordfish steaks grilled and topped with a briny tapenade, served with lemon butter asparagus. See more →Ingredients
6 oz swordfish steak
¼ cup olives, chopped
1 tsp capers
1 tsp olive oil
1 cup asparagus
1 Tbsp butter
1 tsp lemon juice
Salt, pepper
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 30g
Carbs: 5g
Asparagus Bacon Frittata
A savory baked frittata loaded with smoky Gouda, crisp bacon-wrapped asparagus, and fluffy eggs. See more →Ingredients
6 large eggs
¼ cup heavy cream
1 cup shredded smoked Gouda
½ tsp garlic powder
Salt & pepper, to taste
6 asparagus spears, trimmed
3 slices bacon, halved lengthwise (to make 6 strips)
1 Tbsp butter (for greasing and cooking)
Optional: fresh chives or parsley for garnish
Macronutrients
(per slice, serves 4)
Protein: 24g
Fat: 32g
Carbs: 2g
ChatGPT is Banned from Saying "Goblins"
The weird story of how OpenAI accidentally trained its chatbot to obsess over mythical creatures and what it teaches us about AI literacy
The ‘SMILES’ Trial
A small but well-controlled trial suggests improving diet quality can significantly reduce depression symptoms
Sugar industry secretly paid for favorable Harvard research
Uncovered documents show how industry funding shaped early research blaming fat—not sugar—for heart disease
Insulin-stimulated leptin secretion requires calcium and PI3K/Akt activation
How insulin controls leptin release from fat cells
National War College Speech: Part 2
Coach explains a measurable, scientific definition of fitness
Records Found in Dusty Basement Undermine Decades of Dietary Advice
Raw data from a 40-year-old study raises new questions about fats
ApoB – What is it? Should You Care?
What this increasingly popular cholesterol marker measures—and why its meaning depends on metabolic context.
Letter on Corpulence
William Banting’s 19th-century case for reducing starch and sugar to treat obesity
Why Nearsightedness Is So Common Today
An evolutionary mismatch between modern diets and human biology may contribute to rising rates of myopia.
Nuclear ATP Production Under Mechanical Stress
How compressed cells move mitochondria to the nucleus to power DNA repair
Beet, Squash & Chicken Bowl
A warm, hearty bowl of roasted squash and beets, topped with balsamic-glazed chicken and crunchy pistachios, finished with a drizzle of olive oil.
See more →ChatGPT is Banned from Saying "Goblins"
The weird story of how OpenAI accidentally trained its chatbot to obsess over mythical creatures and what it teaches us about AI literacy
See more →
