Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →
For fun:
45+ minutes of low-intensity, recreational effort.
Bike, run, swim, row, or something else.
See more →Avoiding Metabolic Derangement
The diet wars—and the books that challenged conventional advice See more →
Chicken-Wrapped Asparagus
Tenderized chicken wrapped around crisp asparagus spears and infused with garlic butter. See more →
The 925
5-phase workout, performed solo or as a duet, for time.
A Star Is Born (Phase 1)
Wearing a heavy vest or pack:
19 step-ups - 45 burpees - 12 chest-to-bar pull-ups
The Roots (Phase 2)
Wearing a heavy vest or pack:
8 shoulder press - 13 hang power cleans - 55 lunges
The Rise (Phase 3)
Wearing a vest or pack:
64 KB swings - 67 squats - 80 sit-ups
The Legacy (Phase 4)
86 DB snatches - 95 double-unders - 89 push-ups
The Passing of a Legend (Phase 5)
Wearing a vest or pack:
2026-meter run/ruck
Beef Chili
Hearty beef chili packed with smoky chipotle, savory spices, and tender vegetables. See more →
Bacon-Wrapped Chicken with Onion Cream Sauce
Chicken breast wrapped in crispy bacon, finished with a luscious onion cream sauce. See more →
Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →
The Sugar Study's Lung Cancer Problem
What a natural experiment can tell us about early-life sugar, cancer, and the limits of causal inference See more →
Chicken, Kale & Walnut Salad with Apple Cider Vinaigrette
Kale salad topped with grilled chicken and walnuts then dressed with a tangy apple cider vinaigrette. See more →
French Onion Steak
Seared steak topped with buttery caramelized onions and melted Gruyère cheese, finished with a rich, savory au jus infused with Dijon, soy sauce, and warm spices. See more →
How common are conflicts of interest in medical leadership?
Financial Ties Between Medical Association Leaders and Industry See more →
Spicy Chicken Salad
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing. See more →
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 →
For fun:
45+ minutes of low-intensity, recreational effort.
Bike, run, swim, row, or something else.
Go at a sustainable pace that is midway between a stroll and a sprint.
See more →The 925
5-phase workout, performed solo or as a duet, for time.
A Star Is Born (Phase 1)
Wearing a heavy vest or pack:
19 step-ups - 45 burpees - 12 chest-to-bar pull-ups
The Roots (Phase 2)
Wearing a heavy vest or pack:
8 shoulder press - 13 hang power cleans - 55 lunges
The Rise (Phase 3)
Wearing a vest or pack:
64 KB swings - 67 squats - 80 sit-ups
The Legacy (Phase 4)
86 DB snatches - 95 double-unders - 89 push-ups
The Passing of a Legend (Phase 5)
Wearing a vest or pack:
2026-meter run/ruck
Work your way through all of the reps as fast as possible, with no rest between phases.
Suggested loading for men:
Wear a 30-lb pack for Phases 1&2, then reduce the load to 20-lb for Phases 3&5.
Step a 24” box, use a 135-lb barbell for presses and cleans, swing a 24-kg KB, and snatch a 50-lb DB.
Suggested loading for women:
Wear a 20-lb pack for Phases 1&2, then reduce the load to 14-lb for Phases 3&5.
Step a 20” box, use a 95-lb barbell for presses and cleans, swing a 16-kg KB, and snatch a 35-lb DB.
See more →
For time:
Run 800 meters
Rest 4 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Each run should be an all-out effort.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
400-m farmer carry
With an object in each hand, carry the full distance without setting the weight down. If you fail, reduce the load and try again.
Spend ample time warming up and practicing with various loads at shorter distances to give yourself an idea of what’s possible.
See more →For load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice L-sits for 20 minutes.
See more →30-20-10 reps for time:
Left-arm dumbbell snatches
Right-arm dumbbell snatches
Use a dumbbell that you can do 10-20 reps unbroken with when fresh.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
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 →Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile. See more →Ingredients
8 oz ground beef (or ground turkey)
1 egg, beaten
¼ cup Parmesan cheese, grated
¼ cup almond flour
½ tsp dried oregano
½ tsp garlic powder
¼ tsp red chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
2 oz goat cheese
1 Tbsp sun-dried tomatoes, finely chopped
1 Tbsp fresh basil, chopped
½ tsp butter
Macronutrients
Protein: 79g
Fat: 87g
Carbs: 12g
Chicken-Wrapped Asparagus
Tenderized chicken wrapped around crisp asparagus spears and infused with garlic butter. See more →Ingredients
2 large chicken breasts (about 1 lb total)
12 asparagus spears, trimmed
2 Tbsp butter or tallow (for cooking)
2 cloves garlic, minced
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste
1 Tbsp lemon juice
Fresh parsley or chives, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 12g
Carbs: 3g
Beef Chili
Hearty beef chili packed with smoky chipotle, savory spices, and tender vegetables. See more →Ingredients
1 lb ground beef (80% lean)
½ onion, diced
2 cloves garlic, minced
1 chipotle pepper in adobo, chopped
1 Tbsp adobo sauce (from the chipotle can)
½ red bell pepper, diced
1 can (14.5 oz) diced tomatoes
1 cup beef broth
1 Tbsp tomato paste
½ tsp smoked paprika
½ tsp ground cumin
¼ tsp dried oregano
¼ tsp chili powder
Salt and pepper, to taste
¼ cup fresh cilantro, chopped (for garnish)
Lime wedges (for serving, optional)
Macronutrients
Protein: 110g
Fat: 90g
Carbs: 35g
Bacon-Wrapped Chicken with Onion Cream Sauce
Chicken breast wrapped in crispy bacon, finished with a luscious onion cream sauce. See more →Ingredients
For the Chicken:
1 medium chicken breast (6 oz)
2 slices bacon
½ tsp garlic powder
Salt and pepper, to taste
For the Onion Cream Sauce:
2 Tbsp heavy cream
1 Tbsp cream cheese
2 Tbsp onion, finely minced
½ Tbsp butter
¼ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 33g
Carbs: 2g
Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →Ingredients
1 medium spaghetti squash (yields ~3 cups cooked strands)
1 Tbsp butter or tallow (for cooking)
4 slices sugar-free bacon, chopped
2 cloves garlic, minced
2 large egg yolks
½ cup grated Parmesan cheese
Salt and black pepper, to taste
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped parsley or extra Parmesan
Macronutrients
(per serving, makes 2)
Protein: 23g
Fat: 28g
Carbs: 7g
Chicken, Kale & Walnut Salad with Apple Cider Vinaigrette
Kale salad topped with grilled chicken and walnuts then dressed with a tangy apple cider vinaigrette. See more →Ingredients
4 oz grilled chicken breast, sliced
1 cup kale, finely chopped
½ cup cabbage, thinly sliced
¼ cup shredded carrot
¼ avocado, diced
2 Tbsp walnuts, roughly chopped
1 Tbsp dried cranberries (optional, for a touch of sweetness; omit for keto)
1 Tbsp fresh parsley, chopped (for garnish)
1 Tbsp apple cider vinegar
2 Tbsp olive oil
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 12g (8g if omitting honey and cranberries)
French Onion Steak
Seared steak topped with buttery caramelized onions and melted Gruyère cheese, finished with a rich, savory au jus infused with Dijon, soy sauce, and warm spices. See more →Ingredients
6 oz ribeye or sirloin steak
1 small yellow onion, thinly sliced
1 Tbsp butter (for onions)
1 Tbsp butter (for steak)
1 oz Gruyère cheese, shredded (or Swiss cheese)
½ tsp garlic powder
Salt and pepper, to taste
1 tsp fresh thyme leaves (optional)
For the Au Jus:
½ cup beef bone broth
1 Tbsp soy sauce or coconut aminos
1 tsp Dijon mustard
1 tsp apple cider vinegar
¼ tsp garlic powder
¼ tsp onion powder
Pinch of cinnamon
Salt and pepper, to taste
½ Tbsp butter
Macronutrients
Protein: 48g
Fat: 54g
Carbs: 6g
Spicy Chicken Salad
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing. See more →Ingredients
For the Spicy Chicken:
1 lb boneless, skinless chicken thighs or breasts
1½ tsp smoked paprika
½ tsp cayenne pepper (adjust to taste)
½ tsp garlic powder
½ tsp onion powder
¼ tsp chili flakes (optional for extra heat)
Salt & black pepper, to taste
1½ Tbsp butter (for searing)
For the Salad Base:
4 cups chopped romaine or mixed lettuce
1 medium tomato, diced or sliced
½ cucumber, sliced or chopped
¼ red onion, thinly sliced
Optional: sliced avocado or olives for extra fat
Optional Creamy Dressing (Keto Ranch-style):
¼ cup sour cream or full-fat Greek yogurt
1 Tbsp olive oil
1 tsp lemon juice
½ tsp garlic powder
½ tsp onion powder
Salt & pepper, to taste
Optional: chopped dill, parsley, or chives
Macronutrients
(per serving, makes 2)
Protein: 36g
Fat: 32g
Carbs: 7g
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
Avoiding Metabolic Derangement
The diet wars—and the books that challenged conventional advice
Dolly Parton’s Imagination Library
Free books for children from birth to age five
The Photo Op Executive Order
The Vaccine Order That Can't Order Anything
The 925 Tribute
Fundraiser workout coming this weekend
The Sugar Study's Lung Cancer Problem
What a natural experiment can tell us about early-life sugar, cancer, and the limits of causal inference
Meat Guidelines – The Evidence
How strong is the case for eating less meat?
How common are conflicts of interest in medical leadership?
Financial Ties Between Medical Association Leaders and Industry
Hoover Ball
A competitive rest-day game with a medicine ball
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
Goat Cheese & Sun-Dried Tomato Stuffed Meatballs
Meatballs stuffed with creamy goat cheese, sun-dried tomatoes and fresh basil for a Mediterranean-inspired flavor profile.
See more →For fun:
45+ minutes of low-intensity, recreational effort.
Bike, run, swim, row, or something else.
See more →Avoiding Metabolic Derangement
The diet wars—and the books that challenged conventional advice
See more →
