Beef Bourguignon
Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →
Goat Cheese Stuffed Chicken Breasts
Chicken breasts rolled with a creamy, herbed goat cheese filling, seared and oven-baked. See more →
For time:
40 med ball cleans
Run 800 meters
40 med ball cleans
Run 800 meters
40 med ball cleans
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Teriyaki Beef & Asparagus Rolls with Sesame Seeds
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →
Lactate, Fuel Selection, and Metabolic Flexibility
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Italian Chicken Antipasto Salad
A hearty Italian-inspired salad with grilled chicken, crisp greens, olives, artichokes, and a creamy herb dressing. See more →
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Reduced ATP production may reflect a protective response to metabolic stress See more →
Chipotle Beef with Guacamole & Pico de Gallo
Robustly spiced ground beef is topped with a creamy guacamole and a zesty pico de gallo, delivering a satisfying blend of smoky, spicy, and tangy flavors. See more →
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Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →
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Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →
Bruschetta Chicken
Pan-seared chicken topped with a buttery garlic tomato bruschetta mix and finished with a drizzle of olive oil. See more →
Emily Kaplan on the Dr. Drew Show
Fauci, COVID, vaccine risk, and the failures of medical science See more →
Beef, Mushroom & Rosemary Stew with Red Wine
This hearty beef stew features tender cubes of beef browned in butter and then simmered with sautéed onions, garlic, carrots, celery, and mushrooms in a rich broth. See more →
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Turkey Ricotta Meatballs with Garlic Herb Marinara
Turkey meatballs enriched with creamy ricotta and extra cheese, served over buttery zucchini ribbons, and topped with a rich garlic herb marinara sauce. See more →
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Emily Kaplan joins the Capitalists for Capitalism podcast See more →
5 rounds for time of:
25 walking lunge steps
15 burpees
5 muscle-ups
Additionally, practice jump rope skills for 20 minutes (double-unders, triple-unders, cross-overs, etc.)
See more →For time:
40 med ball cleans
Run 800 meters
40 med ball cleans
Run 800 meters
40 med ball cleans
Men use a 20-lb. ball
Women use a 14-lb. ball
For load:
Deadlift 7-7-7-7-7 reps
Additionally, accumulate 3 minutes of an L-sit hold.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Strict pull-ups
w/ 20 double-unders
Reps of the pull-ups decrease each round, while the double-unders stay at 20. 10 pull-ups and 20 DUs, then 9 pull-ups and 20 DUs, then 8 pull-ups and 20 DUs, etc.
If you cannot complete 10 strict pull-ups while fresh, begin at a later round (8, 7, etc.) so each round remains manageable. You will likely still break the pull-ups into multiple sets, but avoid starting with a round you cannot complete.
See more →For load:
Bench press 5-5-3-3-3-1-1-1-1 reps
Additionally, practice scales or balance drills for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
See more →For time:
Run 5K
Compare to 260626.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice planks for 15 minutes.
See more →3 rounds for time:
1 minute of L-sit hold
2 minutes of handstand hold
Row 500 meters
If possible, perform the L-sits on the ground.
Each round accumulate the total time prescribed for each hold, even if it takes multiple sets. Time spent resting between sets does not count towards the minute(s).
See more →Beef Bourguignon
Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs. See more →Ingredients
For the Stew:
2 lb beef chuck roast, cut into 1 ½-inch cubes
4 oz thick-cut bacon, diced
3 Tbsp butter or beef tallow (for searing)
2 cups mushrooms, quartered
1 medium onion, diced
2 cloves garlic, minced
1 cup dry red wine (full-bodied, keto-friendly)
1 ½ cups beef broth (unsalted)
2 Tbsp tomato paste
1 tsp fresh thyme (or ½ tsp dried)
2 bay leaves
Salt and black pepper, to taste
For Thickening (optional):
2 oz cream cheese (adds creaminess while keeping carbs low)
Optional Garnish:
Fresh parsley, chopped
Macronutrients
(per serving, serves 6)
Protein: 33g
Fat: 39g
Carbs: 5g
Goat Cheese Stuffed Chicken Breasts
Chicken breasts rolled with a creamy, herbed goat cheese filling, seared and oven-baked. See more →Ingredients
2 chicken breasts
¼ cup goat cheese
2 Tbsp sundried tomatoes, chopped
1 Tbsp fresh basil, chopped
1 Tbsp butter
Salt, pepper, garlic powder
Macronutrients
(per serving, makes 2)
Protein: 41g
Fat: 18g
Carbs: 4g
Teriyaki Beef & Asparagus Rolls with Sesame Seeds
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →Ingredients
1 flank steak, thinly sliced (6 oz)
3 asparagus spears, cut into 1-inch pieces
¼ red bell pepper, sliced
½ carrot, sliced
¼ small zucchini, sliced
2 tsp coconut oil
1 tsp white sesame seeds
2 Tbsp soy sauce
1 Tbsp white vinegar
½ Tbsp ginger, peeled, minced
1 garlic clove, minced
¼ tsp red pepper flakes
Salt and pepper to taste
Macronutrients
Protein: 41g
Fat: 20g
Carbs: 13g
Italian Chicken Antipasto Salad
A hearty Italian-inspired salad with grilled chicken, crisp greens, olives, artichokes, and a creamy herb dressing. See more →Ingredients
For the Salad:
6 oz grilled chicken breast, sliced
2 cups mixed salad greens (romaine, arugula, or spinach)
¼ cup cherry tomatoes, halved
¼ cup marinated artichoke hearts, chopped
¼ cup cucumber, sliced
¼ cup Kalamata olives
2 oz fresh mozzarella (pearls or sliced)
1 Tbsp red onion, thinly sliced
For the Creamy Italian Dressing:
3 Tbsp olive oil
1 Tbsp red wine vinegar
1 Tbsp mayonnaise
½ tsp dried oregano
½ tsp garlic powder
½ tsp Dijon mustard
Salt and pepper, to taste
Optional Garnish:
Fresh basil leaves, torn
Macronutrients
(makes 2 servings)
Protein: 35g
Fat: 38g
Carbs: 8g
Chipotle Beef with Guacamole & Pico de Gallo
Robustly spiced ground beef is topped with a creamy guacamole and a zesty pico de gallo, delivering a satisfying blend of smoky, spicy, and tangy flavors. See more →Ingredients
6 oz ground beef
1 Tbsp butter
½ tsp chipotle powder
¼ tsp of ground cumin
¼ tsp of smoked paprika
¼ yellow onion, diced
2 Tbsp red bell pepper, diced
3 Tbsp avocado
1 ½ oz lime juice, divided
¼ red onion, diced
2 cloves garlic, minced
1 oz cilantro, chopped, divided
¼ large tomato, diced
1 ½ tsp of jalapeno, sliced
Salt and pepper to taste
Macronutrients
Protein: 46g
Fat: 46g
Carbs: 21 g
Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →Ingredients
1 Tbsp butter
½ cup chopped onion (optional)
2 cloves garlic, minced
1 cup cauliflower florets, chopped small
1 cup shredded cooked chicken (skin on, if possible)
½ cup chopped spinach or kale
2 cups chicken broth
½ cup heavy cream
2 oz cream cheese, cubed
2 Tbsp grated Parmesan, plus extra for garnish
2 slices bacon, cooked crisp and crumbled (optional)
½ tsp dried thyme
½ tsp dried oregano
½ tsp paprika
Salt and freshly ground pepper, to taste
Macronutrients
Protein: 70g
Fat: 90g
Carbs: 20g
Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →Ingredients
4 oz flank steak, sliced thin
1 Tbsp red onion, diced
1 cup romaine lettuce, chopped
¼ avocado, sliced
¼ Tbsp ground cumin
4 cherry tomatoes, halved
¼ cup cucumber, sliced
1 Tbsp butter
¼ tsp smoked paprika
1 Tbsp parsley, chopped
1 Tbsp olive oil
¼ tsp cayenne pepper
¼ cup celery, sliced
Salt and pepper to taste
1 lemon wedge
Macronutrients
Protein: 24g
Fat: 27g
Carbs: 8g
Bruschetta Chicken
Pan-seared chicken topped with a buttery garlic tomato bruschetta mix and finished with a drizzle of olive oil. See more →Ingredients
6 oz boneless, skin-on chicken thighs or breasts
1½ Tbsp butter or tallow (for cooking)
½ cup cherry tomatoes, finely diced
1 small clove garlic, minced
1 Tbsp shallot or red onion, finely minced
1 Tbsp fresh basil, chopped
1 tsp balsamic vinegar (optional, for tang)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Optional: freshly grated Parmesan for garnish
Macronutrients
(makes 1 serving)
Protein: 42g
Fat: 39g
Carbs: 5g
Beef, Mushroom & Rosemary Stew with Red Wine
This hearty beef stew features tender cubes of beef browned in butter and then simmered with sautéed onions, garlic, carrots, celery, and mushrooms in a rich broth. See more →Ingredients
1 lb beef stew meat, cut into cubes
2 tsp butter
½ onion, diced
2 cloves garlic, minced
1 cup mushrooms, sliced
½ cup carrots, diced
½ cup celery, diced
½ cup red wine (optional, for richer flavor)
1 ½ cups beef broth
¼ cup diced tomatoes (canned or fresh)
1 Tbsp tomato paste
½ tsp dried rosemary
½ tsp smoked paprika
1 bay leaf
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 99g
Fat: 72g
Carbohydrates: 28g
Turkey Ricotta Meatballs with Garlic Herb Marinara
Turkey meatballs enriched with creamy ricotta and extra cheese, served over buttery zucchini ribbons, and topped with a rich garlic herb marinara sauce. See more →Ingredients
8 oz ground turkey
⅓ cup whole milk ricotta cheese
1 egg
3 Tbsp grated Parmesan
¼ cup almond flour
1 Tbsp heavy cream
½ tsp garlic powder
½ tsp dried basil
¼ tsp salt
2 Tbsp tallow (1 Tbsp for meatballs, 1 Tbsp for zucchini)
1 cup zucchini ribbons or spiralized zucchini
2 Tbsp butter (for zucchini)
Salt and pepper, to taste
For the Garlic Herb Marinara:
½ cup tomato sauce
1 clove garlic, minced
2–3 fresh basil leaves, torn
½ tsp dried oregano
2 Tbsp olive oil (1 Tbsp stirred into sauce, 1 Tbsp for drizzling on top)
2 Tbsp heavy cream (to enrich the sauce)
Macronutrients
Protein: 52g
Fat: 60g
Carbs: 9g
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Women’s Health Across the Lifespan
Hormonal balance, menopause, metabolic health, breast screening, and women’s longevity
Lactate, Fuel Selection, and Metabolic Flexibility
How lactate helps the body match its fuel to the demands of exercise
Obesity and the Mitochondrial Machinery That Makes ATP
Reduced ATP production may reflect a protective response to metabolic stress
Bringing the Mind into Medicine
Why Integrating Science and Experience is the Way Forward
Another look at the history behind radiation risk science
Why Scientists Didn’t Study a Second Generation After the Atomic Bombs
A Beginner’s Routine
Building real fitness from nothing but a barbell and a plan
Emily Kaplan on the Dr. Drew Show
Fauci, COVID, vaccine risk, and the failures of medical science
The Study Measured Plaque. The Controversy Measured People.
Inside Dave Feldman’s KetoCa study and the questions surrounding its data, analysis, and quality control
Regulatory Capture Is Killing American Medicine
Emily Kaplan joins the Capitalists for Capitalism podcast
Beef Bourguignon
Tender beef simmered in a rich red wine and beef broth reduction with mushrooms, bacon, and herbs.
See more →
