Pan Seared Tilapia with Garlic Cream Sauce
Tender golden tilapia fillets topped with a rich garlic cream sauce. See more →
An Energetic View of the Brain-Body Connection
How mitochondria link stress, perception, aging, and health See more →
Red Curry Chicken Soup
Tender chicken simmered in a fragrant coconut red curry broth with low-carb vegetables for a rich, warming soup. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 muscle-ups
Run 400 meters
Larb (Thai/Laotian Meat Salad)
A fresh and flavorful larb made with seasoned ground meat, fish sauce, lime, herbs, and crunchy lettuce wraps. See more →
Insulin, Energy, and the Real Drivers of Disease
Why insulin—not calories or body fat—is the central regulator of health, disease, and body composition. See more →
Peppercorn Steak
Seared steaks coated in crushed peppercorns and finished with a rich, creamy brandy sauce. See more →
Paella with Cauliflower Rice
A rich and flavorful Spanish-inspired paella made with cauliflower rice, saffron, chicken, shrimp, and chorizo. See more →
Glazed Pork Tenderloin
Pork tenderloin seared and oven-roasted with a rich balsamic-soy glaze. See more →
20-minute AMRAP
Complete as many rounds in 20 minutes as you can of:
15 squats
12 push-ups
9 strict pull-ups
Chicken Meatball Soup
Chicken meatballs simmered in a savory broth with vegetables and herbs for a nourishing, high-protein soup. See more →
The Inanity of Overeating
Why “eating too much” explains little about why people gain fat See more →
Garlic & Thyme Hanger Steak
Seared hanger steak infused with garlic, thyme, and butter for a deeply savory and aromatic dish. See more →
Lemony Whipped Feta with Roasted Vegetables
Creamy, tangy whipped feta blended with lemon and herbs, served alongside oven-roasted vegetables. See more →
About Sugar Addiction
A review of the neurobiological and metabolic basis of sugar dependence See more →
Chicken Marsala
Chicken breasts simmered in a rich Marsala wine and mushroom cream sauce. See more →
For load:
Dumbbell shoulder press 10-10-10 reps
Deadlift 5-5-5 reps
Weighted pull-up 3-3-3 reps
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:
5 muscle-ups
Run 400 meters
Today’s workout comes from Pete Shaw, MetFix Academy staff member and owner of Petra Health MetFix in Ottawa, Canada.
Pete’s advice for today:
“Scale the muscle-ups to allow you to push the run. First, scale the reps. If technique is your issue, use the low rings. If strength is your issue, perform 5 strict pull-ups and 5 strict dips.”
See more →For load:
Thruster 3-3-3-3-3-3-3 reps
Additionally, stretch for 20 minutes.
See more →10-20-30-40 reps for time:
Kettlebell swings
L-sit (in seconds)
Men use a 32-kg KB.
Women use a 24-kg KB.
Today’s workout comes from Matthew Sherburne, MetFix Academy staff member and owner of MetFix Misfit Gym in Windham, Maine.
Sherb’s advice for today:
“With a hearty dose of L-sits the recommendation today is to go heavy on the KB and aim for as big of sets as you can manage. Then, once back at the L-Sit the difficulty should allow for a minimum of 5-seconds per effort. Done correctly this is a 12-18 minute effort.”
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 in 20 minutes as you can of:
15 squats
12 push-ups
9 strict pull-ups
Additionally, practice scales for 10 minutes.
See more →For load:
Front squat 3-3-3-3-3-3-3 reps
Additionally, practice handstands for 20 minutes.
See more →Grace Or Isabel
Grace
30 clean and jerks for time
or,
Isabel
30 snatches for time
Men use 135 lb.
Women use 95 lb.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Dumbbell shoulder press 10-10-10 reps
Deadlift 5-5-5 reps
Weighted pull-up 3-3-3 reps
Additionally, stretch for 20 minutes.
See more →Pan Seared Tilapia with Garlic Cream Sauce
Tender golden tilapia fillets topped with a rich garlic cream sauce. See more →Ingredients
For the Tilapia:
4 tilapia fillets (about 6 oz each)
2 Tbsp butter or tallow
½ tsp smoked paprika
½ tsp garlic powder
Salt and black pepper, to taste
For the Garlic Cream Sauce:
2 Tbsp butter
4 cloves garlic, minced
1 cup heavy cream
½ cup chicken broth (unsalted)
½ cup grated Parmesan cheese
1 Tbsp lemon juice
Salt and black pepper, to taste
Optional Garnish:
Fresh parsley, chopped
Extra Parmesan
Lemon wedges
Macronutrients
(per serving, makes 4)
Protein: 40g
Fat: 39g
Carbs: 4g
Red Curry Chicken Soup
Tender chicken simmered in a fragrant coconut red curry broth with low-carb vegetables for a rich, warming soup. See more →Ingredients
For the Soup:
2 Tbsp butter, beef tallow, or coconut oil
1 ½ lb boneless, skinless chicken thighs, cut into bite-sized pieces
3 Tbsp red curry paste (no sugar added)
1 can (14 oz) full-fat coconut milk
4 cups chicken broth (unsalted)
1 small onion, sliced thin
1 red bell pepper, sliced
1 cup zucchini, cut into half-moons
1 cup mushrooms, sliced
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1 Tbsp fish sauce
1 Tbsp lime juice
Salt and black pepper, to taste
Optional Garnish:
Fresh cilantro or Thai basil leaves
Lime wedges
Thinly sliced chili peppers (for heat)
Macronutrients
(per serving, makes 4)
Protein: 32g
Fat: 36g
Carbs: 8g
Larb (Thai/Laotian Meat Salad)
A fresh and flavorful larb made with seasoned ground meat, fish sauce, lime, herbs, and crunchy lettuce wraps. See more →Ingredients
For the Meat:
1 ½ lb ground pork, chicken, beef, or turkey (dark meat preferred for more fat)
2 Tbsp butter or beef tallow (for cooking)
Salt and black pepper, to taste
For the Dressing:
3 Tbsp fish sauce
3 Tbsp fresh lime juice
½ tsp red pepper flakes (adjust to heat preference)
½ tsp chili powder or cayenne (optional)
½ tsp garlic powder
For the Herbs & Veg:
½ cup fresh mint leaves, chopped
½ cup fresh cilantro, chopped
2 scallions, thinly sliced
¼ small red onion, thinly sliced
Optional Garnish & Serving:
Crisp lettuce leaves (romaine, butter, or iceberg) for wraps
Extra lime wedges
Crushed pork rinds (as a keto substitute for toasted rice powder)
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 35g
Carbs: 4g
Peppercorn Steak
Seared steaks coated in crushed peppercorns and finished with a rich, creamy brandy sauce. See more →Ingredients
For the Steaks:
4 beef steaks (ribeye, New York strip, or filet mignon, about 6–8 oz each)
2 Tbsp butter or tallow
2 Tbsp whole black peppercorns, lightly crushed
Salt, to taste
For the Sauce:
2 Tbsp butter
2 shallots, finely minced
2 cloves garlic, minced
½ cup brandy or cognac
1 cup heavy cream
1 tsp Dijon mustard
Salt, to taste
Optional Garnish:
Fresh parsley, chopped
Macronutrients
(per serving, serves 4)
Protein: 43g
Fat: 50g
Carbs: 4g
Paella with Cauliflower Rice
A rich and flavorful Spanish-inspired paella made with cauliflower rice, saffron, chicken, shrimp, and chorizo. See more →Ingredients
For the Base:
3 Tbsp butter or beef tallow
4 cups cauliflower rice (fresh or frozen, riced fine)
½ medium onion, diced
3 cloves garlic, minced
1 red bell pepper, diced
½ tsp smoked paprika
¼ tsp saffron threads (optional, traditional)
Salt and black pepper, to taste
For the Protein:
1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
8 oz Spanish chorizo, sliced into rounds
1 lb large shrimp, peeled and deveined
½ cup chicken broth (unsalted)
¼ cup dry white wine (optional, keto-friendly in small amount)
Optional Garnish:
Fresh parsley, chopped
Lemon wedges
Macronutrients
(per serving, serves 6)
Protein: 40g
Fat: 31g
Carbs: 6g
Glazed Pork Tenderloin
Pork tenderloin seared and oven-roasted with a rich balsamic-soy glaze. See more →Ingredients
For the Pork:
2 pork tenderloins (about 1 ½ lbs total)
2 Tbsp butter or beef tallow (for searing)
2 cloves garlic, minced
1 tsp smoked paprika
1 tsp dried thyme (or 2 tsp fresh)
Salt and black pepper, to taste
For the Glaze:
3 Tbsp balsamic vinegar (no added sugar)
2 Tbsp soy sauce or coconut aminos (unsweetened)
2 Tbsp Dijon mustard
2 Tbsp olive oil or melted butter
½ tsp red pepper flakes (optional, for heat)
Optional Garnish:
Fresh parsley or rosemary, chopped
Extra balsamic drizzle
Macronutrients
(per serving, serves 4)
Protein: 36g
Fat: 20g
Carbs: 5g
Chicken Meatball Soup
Chicken meatballs simmered in a savory broth with vegetables and herbs for a nourishing, high-protein soup. See more →Ingredients
For the Meatballs:
1 lb ground chicken (dark meat preferred for juiciness)
1 egg
¼ cup grated Parmesan cheese
2 Tbsp almond flour (or finely ground pork rinds)
2 cloves garlic, minced
2 Tbsp fresh parsley, chopped
½ tsp onion powder
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
For the Soup:
1 Tbsp butter (for sautéing)
½ cup onion, finely diced
½ cup celery, sliced
½ cup zucchini, diced
6 cups chicken bone broth
1 bay leaf
½ tsp dried thyme
Salt and pepper, to taste
Optional Garnish:
Fresh parsley or dill
Extra Parmesan
Macronutrients
(per serving, serves 4)
Protein: 34g
Fat: 16g
Carbs: 5g
Garlic & Thyme Hanger Steak
Seared hanger steak infused with garlic, thyme, and butter for a deeply savory and aromatic dish. See more →Ingredients
For the Steak:
1 ½ lbs hanger steak, trimmed
2 Tbsp butter or tallow
4 cloves garlic, smashed
4 sprigs fresh thyme (or 1 tsp dried thyme)
3 Tbsp butter
Salt and black pepper, to taste
Optional Garnish:
Fresh thyme leaves
Flaky sea salt
Lemon wedges
Macronutrients
(per serving, serves 4)
Protein: 35g
Fat: 26g
Carbs: 1g
Lemony Whipped Feta with Roasted Vegetables
Creamy, tangy whipped feta blended with lemon and herbs, served alongside oven-roasted vegetables. See more →Ingredients
For the Whipped Feta:
8 oz feta cheese (block, not pre-crumbled)
½ cup full-fat Greek yogurt
2 Tbsp olive oil
2 Tbsp lemon juice
1 tsp lemon zest
1 small garlic clove, minced
1 Tbsp fresh dill or parsley, chopped
Salt and black pepper, to taste
For the Roasted Vegetables:
1 small zucchini, sliced into half-moons
1 red bell pepper, chopped into chunks
1 small red onion, cut into wedges
1 cup cherry tomatoes
2 Tbsp olive oil or melted butter
1 tsp smoked paprika
1 tsp dried oregano
Salt and black pepper, to taste
Optional Garnish:
Extra lemon zest
Fresh dill or parsley
Crushed red pepper flakes
Macronutrients
(per serving, serves 4)
Protein: 11g
Fat: 25g
Carbs: 10g
Chicken Marsala
Chicken breasts simmered in a rich Marsala wine and mushroom cream sauce. See more →Ingredients
For the Chicken:
4 boneless, skinless chicken breasts (6 oz each)
½ cup almond flour (for dredging)
½ cup grated Parmesan cheese
Salt and black pepper, to taste
3 Tbsp butter or beef tallow (for searing)
For the Sauce:
2 Tbsp butter or beef tallow
2 cups cremini or button mushrooms, sliced
2 cloves garlic, minced
1 cup dry Marsala wine (unsweetened, no added sugar)
1 cup chicken broth (unsalted)
½ cup heavy cream
1 tsp fresh thyme (or ½ tsp dried)
Salt and black pepper, to taste
Optional Garnish & Serving:
Fresh parsley, chopped
Extra Parmesan
Cauliflower mash or sautéed spinach (as a keto side)
Macronutrients
(per serving, serves 4)
Protein: 49g
Fat: 39g
Carbs: 8g
An Energetic View of the Brain-Body Connection
How mitochondria link stress, perception, aging, and health
Sugar, Carbs & the Gateway Drug
What Addiction Medicine Missed with Bitten Jonsson
Insulin, Energy, and the Real Drivers of Disease
Why insulin—not calories or body fat—is the central regulator of health, disease, and body composition.
When science discourages correction
How publishers profit from mistakes
Can MetFix Save CrossFit?
'Run A Profitable Gym' Podcast with Chris Cooper
Reaching Those Who Need It Most
The Daley Fix with Matt Shindeldecker & Debbie Wagner
The Inanity of Overeating
Why “eating too much” explains little about why people gain fat
How Do We Really Fuel Athletic Performance?
Professor Tim Noakes & Dr. Shawn Baker
About Sugar Addiction
A review of the neurobiological and metabolic basis of sugar dependence
Core Strength
Defining midline stability through functional movements
Pan Seared Tilapia with Garlic Cream Sauce
Tender golden tilapia fillets topped with a rich garlic cream sauce.
See more →An Energetic View of the Brain-Body Connection
How mitochondria link stress, perception, aging, and health
See more →
