Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →
Glycemic Index
Understanding how carbohydrate quality affects blood sugar, insulin, and metabolic health. See more →
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
3 strict muscle-ups
5 shuttle runs
A primer on the ROS hypothesis of obesity
Understanding how ROS, insulin, and mitochondria interact to regulate metabolism. See more →
Steak and Avocado Salad With Lime-Cilantro Vinaigrette
This Steak Salad is a refreshing mix of creamy avocado, juicy tomatoes, crunchy cucumber, and tangy feta, all tied together with a zesty lime-cilantro vinaigrette. See more →
The carbohydrate-insulin model: a physiological perspective on the obesity pandemic
Rethinking obesity through the lens of hormones, metabolism, and energy regulation. See more →
Oven-Baked Salmon Parcel with Garlic Herb Butter
Oven-baked salmon parcel infused with garlic herb butter, fresh vegetables, and zesty lemon. See more →
For load:
Shoulder press 5-3-3-1-1-1 reps
Push press 5-3-3-1-1-1 reps
Push jerk 5-3-3-1-1-1 reps
Metabolic Treatment of Cancer
GKI, ketogenic therapy, standard care, and treating cancer metabolically See more →
Lemony Broccoli Salad with Chicken
A bright, tangy salad with tender chicken, crisp broccoli, and fresh lemon dressing. See more →
15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
12 med ball cleans
12 weighted step-ups
12-calorie row
How Sugar Drives Heart Disease
Why sugar, not just saturated fat, deserves attention in heart disease See more →
Beef Stroganoff Casserole
A creamy beef stroganoff baked with mushrooms and sour cream over cauliflower rice See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
200 meter run
15 kettlebell swings
Wash-in and washout effects: mitigating bias in short term dietary and other trials
How short-term trials can misrepresent the effects of dietary interventions and why metabolic adaptation matters See more →
Grilled Mahi-Mahi with Avocado Lime Slaw
Smoky grilled mahi-mahi served over a creamy, zesty avocado lime slaw See more →
Red Curry Chicken Soup
Tender chicken simmered in a fragrant coconut red curry broth with low-carb vegetables for a rich, warming soup. See more →
3-round rotation
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest
3 Important Ab Exercises
Coach Glassman explains the points of performance for the GHD sit-up, L-sit, and hollow rock. See more →
Tuna Casserole with Cauliflower and Cheddar
A creamy, cheesy casserole packed with tender cauliflower, savory tuna, and melted cheddar. See more →
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups
The Hidden Ingredients that May Be Making You Sick
How the stuff that keeps your salad dressing from separating may be quietly remodeling your gut See more →
Sizzling Steak Fajitas
Juicy seared steak strips with sautéed peppers and onions, topped with avocado and olive oil, served with sour cream and a bold spicy tomato-onion sauce. See more →
Carbohydrate-insulin model: does the conventional view of obesity reverse cause and effect?
How carbohydrate intake and insulin responses influence energy storage, hunger, and body weight. See more →
For load:
Deadlift 1-1-1-1-1 reps
Additionally, practice L-sits for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
3 strict muscle-ups
5 shuttle runs
If modifying, pick a version of muscle-ups that has you using the rings and still pulling through the transition from hang to support.
For the shuttle runs, 1 rep is 25 feet out, and 25 feet back.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Shoulder press 5-3-3-1-1-1 reps
Push press 5-3-3-1-1-1 reps
Push jerk 5-3-3-1-1-1 reps
Can you increase load on each lift?
See more →15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
12 med ball cleans
12 weighted step-ups
12-calorie row
Use a medicine ball that is heavier than you typically use for wall balls. Hold the ball for the step-ups and step a high box.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
200 meter run
15 kettlebell swings
Men use a 53-lb KB.
Women use a 35-lb KB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3-round rotation
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
See more →Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups
Each of these sets of exercises are difficult for most of us to complete, let alone maintain for 20 minutes. Modify them back to something that is hard, but doable for at least a few rounds. Elevated incline push-ups, deficit push-ups, single-leg step-ups, elevated lunges, banded pull-ups, jumping pull-ups, etc., are all good options.
Aim for 10 rounds.
See more →For load:
Hang power clean
5-3-3-2-2-2-1-1-1 reps
Additionally, practice scales and balance drills for 20 minutes.
See more →Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →Ingredients
For the Salmon Packet
Salmon fillet
½ cup bok choy or napa cabbage, shredded
2 Tbsp scallions, sliced
1 tsp toasted sesame seeds
1 sheet parchment paper
Salt and pepper, to taste
For the Garlic-Ginger Teriyaki Glaze
1 Tbsp coconut aminos
1 tsp rice vinegar (or apple cider vinegar)
1 tsp sesame oil (to finish, not for cooking)
1 clove garlic, finely minced
1 tsp fresh ginger, grated
1 Tbsp butter (for richness)
Pinch of red pepper flakes (optional)
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 4g
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →Ingredients
For the Chicken:
2 chicken drumsticks
2 tablespoons dry white wine (like Sauvignon Blanc)
1 teaspoon finely grated garlic
1 teaspoon lime juice
1 teaspoon coconut aminos (or soy sauce)
½ teaspoon sea salt
½ teaspoon Dijon mustard
¼ teaspoon black pepper
¼ teaspoon dried thyme
¼ teaspoon ground cumin
Coconut or avocado oil spray
For the Salad:
1 cup arugula
½ cup cherry tomatoes, halved
1 teaspoon balsamic vinegar
1 teaspoon olive oil
Pinch of Italian seasoning (to taste)
Salt and pepper to taste
Macronutrients
Protein: 28g
Fat: 16g
Carbs: 4g
Steak and Avocado Salad With Lime-Cilantro Vinaigrette
This Steak Salad is a refreshing mix of creamy avocado, juicy tomatoes, crunchy cucumber, and tangy feta, all tied together with a zesty lime-cilantro vinaigrette. See more →Ingredients
6 oz steak (sirloin, ribeye, or your preferred cut)
½ avocado, sliced
½ cucumber, sliced or diced
¼ cup cherry tomatoes, halved
2 Tbsp red onion (thinly sliced)
2 Tbsp feta cheese (crumbled)
1 Tbsp cilantro (chopped)
1 Tbsp butter
Salt and pepper to taste
For the lime-cilantro vinaigrette:
2 Tbsp olive oil
1 Tbsp lime juice (freshly squeezed)
1 tsp red wine vinegar (or apple cider vinegar)
1 clove garlic (minced)
1 Tbsp cilantro (chopped)
Salt and pepper to taste
Macronutrients
Protein: 45g
Fat: 79g
Carbs: 17g
Oven-Baked Salmon Parcel with Garlic Herb Butter
Oven-baked salmon parcel infused with garlic herb butter, fresh vegetables, and zesty lemon. See more →Ingredients
5 oz salmon (skinless)
2 Tbsp garlic herb butter (melted, mix softened butter with garlic, parsley, and thyme)
½ zucchini (sliced)
2 cherry tomatoes (halved)
â…“ cup kale (chopped)
2 asparagus spears (sliced lengthwise)
½ lemon (sliced)
1 Tbsp dill (chopped)
Salt and pepper, to taste
Macronutrients
Protein: 37g
Fat: 46g
Carbs: 6g
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
Beef Stroganoff Casserole
A creamy beef stroganoff baked with mushrooms and sour cream over cauliflower rice See more →Ingredients
1 lb ground beef or thinly sliced beef
1 Tbsp butter or beef tallow (for cooking)
8 oz mushrooms, sliced
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp smoked paprika
½ tsp coarse sea salt
½ tsp cracked black pepper
1 cup sour cream (full fat)
1 Tbsp Dijon mustard
2 cups cauliflower rice
1 Tbsp extra virgin olive oil (for finishing)
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 102g
Fat: 140g
Carbs: 30g
Grilled Mahi-Mahi with Avocado Lime Slaw
Smoky grilled mahi-mahi served over a creamy, zesty avocado lime slaw See more →Ingredients
For the Mahi-Mahi:
6 oz mahi-mahi fillet
1 Tbsp butter (for grilling)
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Avocado Lime Slaw:
1 cup shredded green cabbage
½ small ripe avocado, diced
2 Tbsp fresh cilantro, chopped
1 Tbsp olive oil
1 Tbsp lime juice
½ tsp lime zest
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 44g
Fat: 35g
Carbs: 4g
Red Curry Chicken Soup
Tender chicken simmered in a fragrant coconut red curry broth with low-carb vegetables for a rich, warming soup. See more →Ingredients
For the Soup:
2 Tbsp butter, beef tallow, or coconut oil
1 ½ lb boneless, skinless chicken thighs, cut into bite-sized pieces
3 Tbsp red curry paste (no sugar added)
1 can (14 oz) full-fat coconut milk
4 cups chicken broth (unsalted)
1 small onion, sliced thin
1 red bell pepper, sliced
1 cup zucchini, cut into half-moons
1 cup mushrooms, sliced
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1 Tbsp fish sauce
1 Tbsp lime juice
Salt and black pepper, to taste
Optional Garnish:
Fresh cilantro or Thai basil leaves
Lime wedges
Thinly sliced chili peppers (for heat)
Macronutrients
(per serving, makes 4)
Protein: 32g
Fat: 36g
Carbs: 8g
Tuna Casserole with Cauliflower and Cheddar
A creamy, cheesy casserole packed with tender cauliflower, savory tuna, and melted cheddar. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
1 small head cauliflower, cut into florets (about 3 cups)
1 can (5–6 oz) wild-caught tuna, drained
½ cup sour cream
½ cup heavy cream
1 cup shredded sharp cheddar cheese (divided)
¼ cup grated Parmesan cheese
1 tsp Dijon mustard
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped chives or parsley
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 35g
Carbs: 6g
Sizzling Steak Fajitas
Juicy seared steak strips with sautéed peppers and onions, topped with avocado and olive oil, served with sour cream and a bold spicy tomato-onion sauce. See more →Ingredients
For the Fajitas
6 oz flank or skirt steak, thinly sliced
½ tsp smoked paprika
½ tsp cumin
¼ tsp garlic powder
¼ tsp chili powder
Salt and pepper, to taste
1 Tbsp butter (for searing)
¼ cup red bell pepper, thinly sliced
¼ cup green bell pepper, thinly sliced
¼ cup red onion, thinly sliced
½ avocado, sliced
1 tsp olive oil (for drizzling)
For the Sour Cream Side
2 Tbsp full-fat sour cream
For the Spicy Tomato-Onion Sauce
¼ cup tomatoes, finely diced
1 Tbsp red onion, finely chopped
½ clove garlic, minced
½ jalapeño, finely minced (adjust to heat preference)
1 tsp lime juice
1 tsp olive oil
Salt, to taste
Macronutrients
Protein: 42g
Fat: 49g
Carbs: 10g
Glycemic Index
Understanding how carbohydrate quality affects blood sugar, insulin, and metabolic health.
A primer on the ROS hypothesis of obesity
Understanding how ROS, insulin, and mitochondria interact to regulate metabolism.
The carbohydrate-insulin model: a physiological perspective on the obesity pandemic
Rethinking obesity through the lens of hormones, metabolism, and energy regulation.
Metabolic Treatment of Cancer
GKI, ketogenic therapy, standard care, and treating cancer metabolically
How Sugar Drives Heart Disease
Why sugar, not just saturated fat, deserves attention in heart disease
Wash-in and washout effects: mitigating bias in short term dietary and other trials
How short-term trials can misrepresent the effects of dietary interventions and why metabolic adaptation matters
Healthy Bodies, Sharp Minds
What Education Is Supposed to Do
3 Important Ab Exercises
Coach Glassman explains the points of performance for the GHD sit-up, L-sit, and hollow rock.
The Hidden Ingredients that May Be Making You Sick
How the stuff that keeps your salad dressing from separating may be quietly remodeling your gut
Carbohydrate-insulin model: does the conventional view of obesity reverse cause and effect?
How carbohydrate intake and insulin responses influence energy storage, hunger, and body weight.
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs.
See more →Glycemic Index
Understanding how carbohydrate quality affects blood sugar, insulin, and metabolic health.
See more →
