Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto. See more →
The Paradox of Working Hard and Going High (on the Glucometer)
Understanding why high-intensity effort can send glucose higher before it comes back down. See more →
Ground Beef Kebabs with Cauliflower Tabbouleh
Spiced beef kebabs paired with a refreshing cauliflower-based tabbouleh for a Mediterranean favorite. See more →
20-min AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
Indian Butter Chicken
Tender chicken simmered in a rich, creamy, and spiced tomato-butter sauce. See more →
Brain Energy: The Metabolic Theory of Mental Illness
A growing body of research suggests that many mental disorders may stem from metabolic dysfunction in the brain. See more →
Egg Florentine
Soft-poached eggs over a bed of garlicky spinach, finished with creamy hollandaise. See more →
It Is Time to Bust the Myth of Physical Inactivity and Obesity
You Cannot Outrun a Bad Diet See more →
Jerk Salmon with Avocado Salsa
Spicy, flavorful jerk-seasoned salmon topped with a cool, creamy avocado salsa for a fresh and balanced dish. See more →
Chicken Fried Steak
Breaded beef steaks fried in butter and tallow, served with a rich cream gravy. See more →
Alzheimer's Disease Is Type 3 Diabetes
Evidence reviewed on how impaired brain insulin signaling may link metabolic dysfunction to neurodegeneration See more →
Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing. See more →
Lamb Köfte with Garlic-Butter Yogurt Sauce
Spiced lamb patties served with a rich garlic-butter yogurt sauce for a flavorful, Mediterranean-inspired dish. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 overhead squats
20 strict chest-to-bar pull-ups
Confessions of an LNT Heretic
What Happens When You Challenge Biomedical and Environmental Dogma: Rebuttal of Beyea Commentary 2024 See more →
"But Keto Goes Against Everything I've Been Taught!"
Dr. Eric Westman on keto, nutrition education, and rethinking how we teach food See more →
Mediterranean Baked Salmon
Oven-baked salmon fillets topped with a fresh Mediterranean blend of tomatoes, olives, garlic, lemon, and herbs. See more →
For time:
3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs
Reducing the mitochondrial oxidative burden alleviates lipid-induced muscle insulin resistance
Human study linking mitochondrial oxidative stress to skeletal-muscle insulin resistance See more →
7 rounds for time:
Run 400 meters
Rest 2 minutes
Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.
See more →20-min AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
If needed, reduce the load but keep it heavy. The weight should be heavier than your 10-rep max.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds:
1 minute of double-unders
20 GHD sit-ups
30 squats
Note the number of double-unders completed each round. At the end, subtract the total number of double-unders from your time (in seconds) for your final score.
See more →For load:
"Touch 'n go" snatch 15-15-15-15-15 reps
"Touch 'n go" means no resting with the bar on the floor. You must hang on for all 15 reps.
Use the same load for each set. If you fail, start all five sets over.
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 handstand holds, walks, and pirouettes.
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 as possible in 20 minutes of:
Run 200 meters
15 overhead squats
20 strict chest-to-bar pull-ups
Men OH squat 135 lb.
Women OH squat 95 lb.
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
For time:
3 rope climbs
50 box jumps
21 dips
40 box jumps
15 dips
30 box jumps
12 dips
20 box jumps
9 dips
3 rope climbs
Climb at least 6 vertical feet with each rope climb, and jump to 20-inch box.
See more →Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto. See more →Ingredients
4 cups chopped kale, stems removed
4 slices prosciutto
1 Tbsp butter or tallow (for crisping prosciutto)
¼ cup grated Parmesan cheese
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil (for finishing)
Salt and black pepper, to taste
Optional: ¼ cup toasted almonds or walnuts for crunch
Macronutrients
(per serving, serves 4)
Protein: 9g
Fat: 16g
Carbs: 3g
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
Indian Butter Chicken
Tender chicken simmered in a rich, creamy, and spiced tomato-butter sauce. See more →Ingredients
For the Chicken Marinade:
1 ½ lbs chicken thighs or breasts, cut into bite-sized pieces
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 tsp ground cumin
1 tsp garam masala
1 tsp smoked paprika
½ tsp turmeric
½ tsp salt
For the Butter Sauce:
3 Tbsp butter or tallow
2 cloves garlic, minced
1 Tbsp grated fresh ginger
1 cup tomato puree (no added sugar)
1 tsp ground cumin
1 tsp garam masala
½ tsp chili powder (adjust for spice preference)
¾ cup heavy cream
Salt and black pepper, to taste
1 Tbsp chopped cilantro (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 36g
Carbs: 7g
Egg Florentine
Soft-poached eggs over a bed of garlicky spinach, finished with creamy hollandaise. See more →Ingredients
For the Spinach:
1 Tbsp butter or tallow
4 cups fresh spinach
1 clove garlic, minced
Salt and pepper, to taste
For the Eggs:
4 large eggs
1 Tbsp vinegar (for poaching water)
For the Hollandaise Sauce:
3 egg yolks
½ cup melted butter
1 Tbsp lemon juice
Salt and cayenne pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 20g
Fat: 45g
Carbs: 3g
Jerk Salmon with Avocado Salsa
Spicy, flavorful jerk-seasoned salmon topped with a cool, creamy avocado salsa for a fresh and balanced dish. See more →Ingredients
For the Salmon:
4 salmon fillets (about 6 oz each)
1 Tbsp butter or tallow (for searing)
1 Tbsp jerk seasoning
Salt, to taste
For the Avocado Salsa:
1 ripe avocado, diced
½ small red onion, finely chopped
½ jalapeño, minced (optional)
2 Tbsp lime juice
2 Tbsp fresh cilantro, chopped
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 28g
Carbs: 5g
Chicken Fried Steak
Breaded beef steaks fried in butter and tallow, served with a rich cream gravy. See more →Ingredients
For the Steaks:
4 cube steaks (about 1 ½ lbs total)
2 large eggs
½ cup heavy cream
1 ½ cups crushed pork rinds (or almond flour for coating)
½ cup grated Parmesan cheese
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
Salt and black pepper, to taste
3 Tbsp butter or tallow, for frying
For the Gravy:
2 Tbsp butter or tallow
2 cloves garlic, minced
1 cup heavy cream
½ cup beef broth (unsalted)
½ tsp black pepper
Salt, to taste
Optional Garnish:
Fresh parsley, chopped
Extra black pepper
Macronutrients
(per serving, serves 4)
Protein: 42g
Fat: 55g
Carbs: 3g
Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing. See more →Ingredients
2 cups cooked chicken breast, shredded
3 cups broccoli florets, lightly steamed
¼ cup red onion, thinly sliced
¼ cup fresh parsley, chopped
2 Tbsp lemon juice
2 Tbsp extra virgin olive oil
½ tsp garlic powder
Salt and pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 10g
Carbs: 6g
Lamb Köfte with Garlic-Butter Yogurt Sauce
Spiced lamb patties served with a rich garlic-butter yogurt sauce for a flavorful, Mediterranean-inspired dish. See more →Ingredients
For the Lamb Köfte
1 lb ground lamb
1 clove garlic, minced
½ small onion, finely grated
1 tsp ground cumin
½ tsp smoked paprika
½ tsp ground coriander
¼ tsp cayenne pepper (optional)
Salt and black pepper, to taste
1 Tbsp butter or tallow (for cooking)
For the Garlic-Butter Yogurt Sauce
1 Tbsp butter
1 clove garlic, minced
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
Salt, to taste
Chopped parsley or mint (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 30g
Fat: 30g
Carbs: 3g
Steak and Creamed Spinach
Seared steak served with rich, garlicky creamed spinach. See more →Ingredients
For the Steak:
4 small steaks (ribeye, sirloin, or filet — about 6 oz each)
Salt and black pepper, to taste
1 Tbsp butter or tallow (for searing)
For the Creamed Spinach:
2 Tbsp butter
2 cloves garlic, minced
4 cups fresh spinach
½ cup heavy cream
¼ cup grated Parmesan cheese
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 42g
Fat: 32g
Carbs: 4g
Mediterranean Baked Salmon
Oven-baked salmon fillets topped with a fresh Mediterranean blend of tomatoes, olives, garlic, lemon, and herbs. See more →Ingredients
For the Salmon:
4 salmon fillets (6 oz each)
2 Tbsp butter or tallow, melted
Salt and black pepper, to taste
For the Mediterranean Topping:
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted and sliced
¼ cup red onion, finely chopped
3 cloves garlic, minced
2 Tbsp capers, drained
2 Tbsp fresh parsley, chopped
1 Tbsp fresh oregano (or 1 tsp dried)
2 Tbsp olive oil
2 Tbsp lemon juice (freshly squeezed)
1 tsp lemon zest
Salt and black pepper, to taste
Optional Garnish:
Extra parsley
Lemon wedges
Crumbled feta cheese (optional for serving)
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 38g
Carbs: 7g
The Paradox of Working Hard and Going High (on the Glucometer)
Understanding why high-intensity effort can send glucose higher before it comes back down.
The role of collagen crosslinks in ageing and diabetes
The good, the bad, and the ugly
Brain Energy: The Metabolic Theory of Mental Illness
A growing body of research suggests that many mental disorders may stem from metabolic dysfunction in the brain.
It Is Time to Bust the Myth of Physical Inactivity and Obesity
You Cannot Outrun a Bad Diet
Primal Fitness
Forging general physical capacity—and the will to earn it
Alzheimer's Disease Is Type 3 Diabetes
Evidence reviewed on how impaired brain insulin signaling may link metabolic dysfunction to neurodegeneration
Whole Natural Eating
Food quality, macronutrients, and feeding the mitochondria
Confessions of an LNT Heretic
What Happens When You Challenge Biomedical and Environmental Dogma: Rebuttal of Beyea Commentary 2024
"But Keto Goes Against Everything I've Been Taught!"
Dr. Eric Westman on keto, nutrition education, and rethinking how we teach food
Reducing the mitochondrial oxidative burden alleviates lipid-induced muscle insulin resistance
Human study linking mitochondrial oxidative stress to skeletal-muscle insulin resistance
Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto.
See more →The Paradox of Working Hard and Going High (on the Glucometer)
Understanding why high-intensity effort can send glucose higher before it comes back down.
See more →
