BBQ-Spiced Burger Bowl
Spiced beef patties served over a crisp, creamy garlic aioli slaw. See more →
Less Sugar, Lower Disease Risk
Sugar Rationing in Early Life Protected Against Chronic Disease See more →
Chicken “Pot Pie” Skillet
Creamy, savory chicken and veggies in a rich herb-infused sauce, finished with a golden cheese topping. See more →
How Medicine Meets the Gym
Metabolic health, medical education, and the case for bringing clinicians and coaches together See more →
Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →
So You Got a Null Result. Will Anyone Publish It?
What happens when research doesn’t produce the result we expected, and why negative findings still matter to science. See more →
Ground Beef Kebabs with Cauliflower Tabbouleh
Spiced beef kebabs paired with a refreshing cauliflower-based tabbouleh for a Mediterranean favorite. See more →
Intranasal insulin in Alzheimer's disease: Food for thought
What insulin does in the brain, how impaired insulin signaling may affect cognition, and what this tells us about the metabolic roots of Alzheimer’s disease. See more →
Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors. See more →
Diet Modulates Brain Network Stability
Ketones stabilize brain networks while glucose has the opposite effect See more →
Jamaican Beef Patties
Flaky, golden pastry filled with spiced ground beef and aromatic seasonings — a Caribbean favorite reimagined in a buttery almond-flour crust. See more →
For time:
21 squat cleans
Run 800 meters
15 squat cleans
Run 800 meters
9 squat cleans
Run 800 meters
Turmeric-Spiced Chicken With Riced Cauliflower
Turmeric and curry with tender chicken and a creamy tomato sauce, all served over cauliflower rice and topped with cilantro and lemon. See more →
How Do We Get Fat
Why we get fat, what determines where calories go, and what happens when we look beyond energy balance. See more →
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →
For time and load:
5 bench press
500-meter row
4 bench press
500-meter row
3 bench press
500-meter row
2 bench press
500-meter row
1 bench press
Fasting, Feeding, and Exercise
How fasting and feeding influence metabolism, what happens when we layer in exercise. See more →
Smoked Gouda Turkey Burger
Turkey burgers topped with smoky Gouda, crispy bacon, caramelized onions, and fresh spinach, served on a crisp bed of lettuce with creamy chipotle mayo. See more →
For time:
50 wall balls
30 pull-ups
30 wall balls
20 pull-ups
20 wall balls
10 pull-ups
For the wall balls, use a heavier ball than you’ve used in the past (e.g. 30-lb instead of 20-lb), or use your regular ball but toss it a foot higher (11-ft instead of 10-ft).
The pull-ups are strict.
See more →15-13-11-9-7-5-3-1 reps for time:
Deadlifts
Ring dips
Use a heavy load that you can lift for 15 unbroken reps when fresh.
See more →5 rounds for time:
50 double-unders
200-meter run
Additionally, practice skills on the rings for 20 minutes—backward rolls, forward rolls, levers, skin-the-cat, etc.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Jerk 5-5-3-3-3-1-1-1-1 reps
Additionally, practice Turkish get-ups for 15 minutes.
See more →For time:
40-30-20-10 reps of:
GHD sit-ups
Bike calories
GHD sit-ups can deliver a devastating blow if you haven't had prior exposure to them. Scale them way back if you've never done them before.
Use a stationary bike, air bike, or whatever you have.
See more →For time:
21 squat cleans
Run 800 meters
15 squat cleans
Run 800 meters
9 squat cleans
Run 800 meters
Use a moderate to heavy load for the cleans that you can still cycle for an unbroken set of 10-12 reps when fresh.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time and load:
5 bench press
500-meter row
4 bench press
500-meter row
3 bench press
500-meter row
2 bench press
500-meter row
1 bench press
Subtract your bench press load (in pounds) from your time (in seconds) to get a final score. Lower is better.
See more →5 rounds for time:
30 kettlebell swings
30 sit-ups
Pick a kettlebell that you can hang on to for the entire first set of 30.
See more →BBQ-Spiced Burger Bowl
Spiced beef patties served over a crisp, creamy garlic aioli slaw. See more →Ingredients
For the Beef Burgers:
8 oz ground beef (80/20)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
½ tsp ground cumin
¼ tsp chili powder
½ tsp sea salt
¼ tsp black pepper
1 Tbsp butter (for searing)
For the Garlic Aioli Slaw:
1½ cups shredded green cabbage
¼ cup shredded carrot
2 Tbsp avocado oil mayonnaise
1 Tbsp olive oil
1 clove garlic, finely minced
1 tsp apple cider vinegar
½ tsp Dijon mustard
¼ tsp sea salt
¼ tsp black pepper
For Finishing:
1 Tbsp olive oil (for drizzling)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 45g
Fat: 80g
Carbs: 5g
Chicken “Pot Pie” Skillet
Creamy, savory chicken and veggies in a rich herb-infused sauce, finished with a golden cheese topping. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
1 lb cooked chicken breast or thigh, shredded or cubed
½ cup chopped celery
½ cup chopped mushrooms
¼ cup chopped onion
½ cup riced cauliflower (fresh or thawed frozen)
½ cup chicken broth (no sugar added)
¼ cup heavy cream
2 oz cream cheese
½ tsp garlic powder
½ tsp dried thyme
¼ tsp dried sage
Salt and pepper, to taste
½ cup shredded mozzarella
¼ cup shredded sharp cheddar
Optional garnish: chopped parsley
Optional: 1 tsp olive oil (cold drizzle)
Macronutrients
(per serving, yields 4 servings)
Protein: 32g
Fat: 34g
Carbs: 5g
Ingredients
4 beef tenderloin steaks (about 6 oz each)
1 Tbsp butter or tallow (for searing)
2 cloves garlic, smashed
1 sprig fresh rosemary or thyme (optional)
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 20g
Carbs: 0g
Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →Ingredients
2 duck breasts (skin on, about 6 oz each)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp dried thyme
2 Tbsp softened butter or ghee
1 tsp fresh rosemary, finely minced
1 tsp fresh thyme, minced
1 tsp fresh parsley, minced
½ clove garlic, finely grated
Zest of ¼ lemon
Pinch of salt
Macronutrients
(makes 2 servings)
Protein: 44g
Fat: 40g
Carbs: 1g
Ground Beef Kebabs with Cauliflower Tabbouleh
Spiced beef kebabs paired with a refreshing cauliflower-based tabbouleh for a Mediterranean favorite. See more →Ingredients
For the Kebabs:
1 lb ground beef (80–85% lean)
2 cloves garlic, minced
½ small onion, finely grated
1 tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika
¼ tsp cayenne pepper (optional)
1 tsp sea salt
½ tsp black pepper
1 Tbsp fresh parsley, finely chopped
1 Tbsp butter or tallow (for cooking)
For the Cauliflower Tabbouleh:
3 cups cauliflower florets (about ½ head), riced in a food processor
½ cup fresh parsley, finely chopped
¼ cup fresh mint, finely chopped
1 cucumber, diced
1 small tomato, diced (optional)
2 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil (for finishing only)
Salt and pepper, to taste
Optional Garnish:
Lemon wedges
Extra chopped herbs
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 28g
Carbs: 6g
Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors. See more →Ingredients
For the Salad:
4 oz chicken breast
¼ avocado, diced
¼ cup mango, diced
¼ red bell pepper, thinly sliced
¼ cucumber, thinly sliced
2 cups mixed greens (arugula, spinach, or lettuce)
1 Tbsp red onion, finely sliced
1 Tbsp fresh cilantro, chopped
For the Dressing:
1 Tbsp olive oil
½ Tbsp lime juice
¼ tsp ground cumin
Salt and pepper, to taste
Macronutrients
Protein: 27g
Fat: 19g
Carbohydrates: 14g
Jamaican Beef Patties
Flaky, golden pastry filled with spiced ground beef and aromatic seasonings — a Caribbean favorite reimagined in a buttery almond-flour crust. See more →Ingredients
For the Dough:
2 cups almond flour
1 cup shredded mozzarella cheese
2 Tbsp butter (melted)
1 large egg
½ tsp turmeric (for color)
½ tsp salt
For the Filling:
1 lb ground beef
2 Tbsp butter or tallow
½ small onion, finely diced
2 cloves garlic, minced
1 tsp curry powder
½ tsp allspice
½ tsp thyme
½ tsp smoked paprika
¼ tsp cayenne (optional, for heat)
Salt and black pepper, to taste
2 Tbsp beef stock
1 Tbsp coconut cream or heavy cream
Macronutrients
(per serving, makes 6 patties)
Protein: 25g
Fat: 38g
Carbs: 6g
Turmeric-Spiced Chicken With Riced Cauliflower
Turmeric and curry with tender chicken and a creamy tomato sauce, all served over cauliflower rice and topped with cilantro and lemon. See more →Ingredients
4 oz chicken breast
¼ cup chicken broth
¼ cup cauliflower rice
½ tsp turmeric
14.5 oz tomatoes, canned, diced
3 Tbsp cilantro
2 ¾ tsp red onions, diced
4 ½ tsp butter
3 Tbsp sour cream
1 ½ Tbsp curry paste
1 slice lemon
Salt and pepper to taste
Macronutrients
Protein: 28g
Fat: 24g
Carbs: 11g
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →Ingredients
For the Meat Sauce:
1 lb ground beef (or half beef, half Italian sausage)
2 cloves garlic, minced
½ small onion, finely chopped
1½ cups crushed tomatoes (no sugar added)
1 tsp dried oregano
½ tsp dried basil
½ tsp paprika
Salt & pepper, to taste
1 Tbsp butter (for cooking)
For the Zoodle Base:
3 medium zucchini, spiralized into zoodles
½ tsp salt (to draw out moisture)
1 Tbsp butter (for sautéing)
For the Cheese Topping:
1 cup shredded mozzarella
¼ cup grated parmesan
½ cup ricotta or cottage cheese (optional, for layering)
Optional Finishing:
1 tsp olive oil (drizzled after baking)
Fresh basil or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 31g
Carbs: 9g
Smoked Gouda Turkey Burger
Turkey burgers topped with smoky Gouda, crispy bacon, caramelized onions, and fresh spinach, served on a crisp bed of lettuce with creamy chipotle mayo. See more →Ingredients
For the Turkey Burgers:
1 lb ground turkey (preferably 93% lean)
1 clove garlic, minced
½ small onion, finely grated
1 tsp smoked paprika
½ tsp garlic powder
½ tsp sea salt
¼ tsp black pepper
1 Tbsp butter or tallow (for cooking)
For the Toppings:
4 slices smoked Gouda cheese
4 slices bacon, cooked until crisp
1 small onion, thinly sliced (for caramelizing)
1 Tbsp butter or tallow (for caramelizing onions)
1 cup fresh spinach leaves
4 large lettuce leaves (romaine or butter lettuce for wrapping)
For the Chipotle Mayo:
¼ cup mayonnaise
1 tsp chipotle chili powder or 1 Tbsp chipotle in adobo, finely minced
1 tsp lime juice
Salt to taste
Optional Garnish:
Extra spinach leaves
Lime wedges
Macronutrients
(per serving, serves 4)
Protein: 35g
Fat: 33g
Carbs: 4g
Less Sugar, Lower Disease Risk
Sugar Rationing in Early Life Protected Against Chronic Disease
How Medicine Meets the Gym
Metabolic health, medical education, and the case for bringing clinicians and coaches together
The Missing Manual
New women's health course now available!
So You Got a Null Result. Will Anyone Publish It?
What happens when research doesn’t produce the result we expected, and why negative findings still matter to science.
Intranasal insulin in Alzheimer's disease: Food for thought
What insulin does in the brain, how impaired insulin signaling may affect cognition, and what this tells us about the metabolic roots of Alzheimer’s disease.
Diet Modulates Brain Network Stability
Ketones stabilize brain networks while glucose has the opposite effect
The Clean
The king of all exercises
How Do We Get Fat
Why we get fat, what determines where calories go, and what happens when we look beyond energy balance.
Fasting, Feeding, and Exercise
How fasting and feeding influence metabolism, what happens when we layer in exercise.
Privacy, Surveillance, and Your Data
Unpacking tech headlines and misleading framing
BBQ-Spiced Burger Bowl
Spiced beef patties served over a crisp, creamy garlic aioli slaw.
See more →Less Sugar, Lower Disease Risk
Sugar Rationing in Early Life Protected Against Chronic Disease
See more →
