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
Ginger Garlic Shrimp Skillet
Succulent shrimp sautéed with fresh ginger and garlic, served over buttery sesame kale with a kick of chili. See more →
Hypothalamic Reactive Oxygen Species and Energy Metabolism
How ROS regulate appetite and metabolism through the hypothalamus See more →
Chicken Skin Tacos
Crunchy roasted chicken skins used as taco shells and filled with savory toppings and a creamy avocado-lime sauce. See more →
A Ketogenic Diet for Treatment-Resistant Depression
Randomized controlled trial of ketogenic therapy for treatment-resistant depression See more →
Pistachio Crust Lamb Chops
Crusted lamb chops with pistachios and herbs, seared and paired with cooling mint yogurt. See more →
Intelligence and metabolism
How stress, metabolism, and early-life experiences shape intelligence and learning See more →
Trout with Dill Cream
Crispy butter-basted trout fillets served with a tangy dill cream sauce and caramelized roasted fennel. See more →
The FRAGO Series
Thirteen military-inspired group workouts designed to build fitness, teamwork, and leadership under fatigue. See more →
Creamy Tuscan Turkey Skillet
Ground turkey in a garlic cream sauce with sun-dried tomatoes, spinach, and Italian herbs. See more →
1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
Advance the load 200 meters*
Visceral Fat: The Hidden Fat That Drives Insulin Resistance
Why the location of body fat matters as much as the amount. See more →
Portobello Mushroom Parmesan
Meaty portobello caps sautéed in butter, layered with sugar-free tomato sauce, melty mozzarella, and parmesan, then baked til golden. See more →
10-minute AMRAP:
Complete as many rounds as possible in 10 minutes of:
10 ring dip
5 left-arm dumbbell push jerks
5 right-arm dumbbell push jerks
10-cal. bike
Ahead of Alzheimer's: Episode 1
Former physician Dr. Brent Beasley shares his journey with early-onset Alzheimer's See more →
Turmeric Chicken Bowl
Golden turmeric-spiced chicken simmered with squash, onions, and garlic in a rich coconut milk sauce, served over buttery cauliflower rice and wilted spinach. See more →
Glioma Cells Depend on Fermentation of Both Glucose and Glutamine
Malignant glioma cells maintain energy production through dual fermentation pathways rather than oxidative phosphorylation. See more →
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →
How Sedentarism Alters Human Bioenergetics
Study reveals widespread impairments in mitochondrial function and metabolic flexibility in inactive adults. 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 →7 rounds for time:
7 L pull-ups
7 single-arm snatch balances
Men use a 70-lb dumbbell.
Women use a 45-lb dumbbell.
Alternate arms however you like on the snatch balances.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Hero Workout
Honor a fallen service member by completing a workout in their memory.
Choose from here.
See more →1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
Advance the load 200 meters*
*Each round after finishing the squats, unload the barbell and carry it 200 meters away. Then, return to the plates and carry one forward to the barbell. Then, retrieve the second plate, carry it forward and reload the barbell for the next round.
Men use 135 lb. (45-lb barbell + two 45-lb plates)
Women use 95 lb. (45-lb barbell + two 25-lb plates)
10-minute AMRAP:
Complete as many rounds as possible in 10 minutes of:
10 ring dip
5 left-arm dumbbell push jerks
5 right-arm dumbbell push jerks
10-cal. bike
Men use a 70-lb. DB.
Women use a 45-lb. DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Thruster 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes.
See more →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
Ginger Garlic Shrimp Skillet
Succulent shrimp sautéed with fresh ginger and garlic, served over buttery sesame kale with a kick of chili. See more →Ingredients
For the Shrimp:
1 lb shrimp, peeled and deveined
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
2 Tbsp butter or ghee
¼ tsp chili flakes (adjust to taste)
Salt & black pepper, to taste
1 tsp coconut aminos (optional, for umami)
For the Sesame Kale:
4 cups chopped kale, stems removed
1 Tbsp butter
Salt, to taste
1 tsp toasted sesame oil (added after cooking)
Optional Garnish:
Additional chili flakes
Sliced scallions
Sesame seeds
Macronutrients
(per serving, serves 4):
Protein: 28g
Fat: 12g
Carbs: 4g
Chicken Skin Tacos
Crunchy roasted chicken skins used as taco shells and filled with savory toppings and a creamy avocado-lime sauce. See more →Ingredients
For the Crispy Chicken Skins (Taco Shells):
Skins from 6–8 chicken thighs or breasts (raw, trimmed clean)
Salt & black pepper
½ tsp smoked paprika
Optional: pinch of garlic powder
For the Filling:
1 cup cooked, shredded chicken (thigh meat preferred)
½ tsp cumin
½ tsp chili powder
1 Tbsp butter (for reheating)
For the Avocado Crema:
1 ripe avocado
2 Tbsp sour cream or full-fat Greek yogurt
1 Tbsp lime juice
Salt to taste
Optional: 1 tsp olive oil (added off heat for richness)
Optional Toppings:
Shredded lettuce or cabbage
Diced red onion
Cilantro or jalapeño slices
Macronutrients
(per 2 tacos, makes 4 servings)
Protein: 18g
Fat: 18g
Carbs: 4g
Pistachio Crust Lamb Chops
Crusted lamb chops with pistachios and herbs, seared and paired with cooling mint yogurt. See more →Ingredients
4 lamb chops (6 oz. each)
¼ cup pistachios, finely crushed
1 tsp Dijon mustard
1 tsp rosemary
¼ cup Greek yogurt
1 Tbsp fresh mint, minced
1 Tbsp butter
Salt & pepper
Macronutrients
(per serving, makes 4)
Protein: 27g
Fat: 23g
Carbs: 3g
Trout with Dill Cream
Crispy butter-basted trout fillets served with a tangy dill cream sauce and caramelized roasted fennel. See more →Ingredients
For the Trout:
2 trout fillets (5–6 oz each), skin-on or skinless
Salt & black pepper, to taste
2 Tbsp butter (for basting)
½ tsp garlic powder
1 tsp lemon zest (optional)
For the Dill Cream Sauce:
¼ cup sour cream or crème fraîche
1 Tbsp lemon juice
1 Tbsp fresh dill, chopped (or 1 tsp dried)
Salt & pepper, to taste
For the Roasted Fennel:
1 fennel bulb, trimmed and sliced into wedges
1 Tbsp ghee or butter, melted
Salt & pepper, to taste
Optional Garnish:
Extra dill, fennel fronds, or olive oil (off heat)
Macronutrients
(per serving, serves 2)
Protein: 35g
Fat: 30g
Carbs: 7g
Creamy Tuscan Turkey Skillet
Ground turkey in a garlic cream sauce with sun-dried tomatoes, spinach, and Italian herbs. See more →Ingredients
8 oz ground turkey
2 garlic cloves
2 Tbsp sun-dried tomatoes, chopped
1 cup spinach
¼ cup heavy cream
1 Tbsp butter
½ tsp Italian seasoning
Macronutrients
(per serving, makes 2)
Protein: 24g
Fat: 25g
Carbs: 7g
Portobello Mushroom Parmesan
Meaty portobello caps sautéed in butter, layered with sugar-free tomato sauce, melty mozzarella, and parmesan, then baked til golden. See more →Ingredients
4 large portobello mushroom caps, stems and gills removed
2 Tbsp butter (for sautéing)
Salt & pepper, to taste
½ tsp garlic powder
1 cup shredded mozzarella cheese
¼ cup grated parmesan cheese
1 cup sugar-free marinara sauce (or crushed tomatoes seasoned with herbs)
1 tsp dried oregano or Italian seasoning
1 tsp olive oil (optional, finishing drizzle)
Optional garnish: chopped fresh basil or parsley
Macronutrients
(per serving, makes 2)
Protein: 22g
Fat: 28g
Carbs: 14g
Turmeric Chicken Bowl
Golden turmeric-spiced chicken simmered with squash, onions, and garlic in a rich coconut milk sauce, served over buttery cauliflower rice and wilted spinach. See more →Ingredients
For the Chicken Skillet:
1.5 lbs boneless, skinless chicken thighs, cut into large chunks
2 Tbsp butter or tallow (for cooking)
1 tsp turmeric
½ tsp ground ginger
½ tsp cumin
Salt & pepper, to taste
1 small yellow onion, sliced
2 garlic cloves, minced
1½ cups yellow squash or zucchini, sliced into half-moons
2 cups fresh spinach
⅔ cup full-fat coconut milk (canned, unsweetened)
1 Tbsp lemon juice (optional, for balance)
For the Cauliflower Rice:
2 cups cauliflower rice (fresh or frozen)
1 Tbsp butter
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for drizzle, off heat only)
Fresh cilantro or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 32g
Fat: 33g
Carbs: 8g
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
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
Hypothalamic Reactive Oxygen Species and Energy Metabolism
How ROS regulate appetite and metabolism through the hypothalamus
A Ketogenic Diet for Treatment-Resistant Depression
Randomized controlled trial of ketogenic therapy for treatment-resistant depression
Intelligence and metabolism
How stress, metabolism, and early-life experiences shape intelligence and learning
The FRAGO Series
Thirteen military-inspired group workouts designed to build fitness, teamwork, and leadership under fatigue.
Visceral Fat: The Hidden Fat That Drives Insulin Resistance
Why the location of body fat matters as much as the amount.
Ahead of Alzheimer's: Episode 1
Former physician Dr. Brent Beasley shares his journey with early-onset Alzheimer's
Glioma Cells Depend on Fermentation of Both Glucose and Glutamine
Malignant glioma cells maintain energy production through dual fermentation pathways rather than oxidative phosphorylation.
How Sedentarism Alters Human Bioenergetics
Study reveals widespread impairments in mitochondrial function and metabolic flexibility in inactive adults.
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 →
