Garlic Butter Shrimp Stir-Fry with Zucchini & Peppers
Shrimp stir-fried in garlic butter with crisp zucchini and bell peppers for a light, protein-packed, meal. See more →
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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 →
Perfect Technique
Injury risk in the gym is far lower than in common sports like basketball, rugby, or soccer See more →
Beef Bulgogi with Garlic-Ginger Marinade
Slices of marinated beef seared in butter and caramelized with bold Korean flavors—spicy, sweet, and deeply savory. See more →
Chicken all’Arrabbiata
Chicken thighs simmered in a spicy tomato-garlic sauce with chili and herbs, finished with olive oil and fresh parsley. See more →
Tuna Bowls with Spicy Mayo
A refreshing tuna bowl topped with a creamy, spicy mayo and crisp garden vegetables. See more →
5 rounds for reps:
Shuttle run for 1 minute
Bar muscle-up for 1 minute
Shuttle run for 1 minute
Row for 1 minute
Cauliflower Risotto with Chicken, Mushrooms & Peas
A creamy cauliflower-based risotto loaded with tender chicken, earthy mushrooms, and sweet green peas. See more →
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Beef & Broccoli
Beef slices are stir-fried with crisp broccoli in aromatic garlic and ginger, then finished with coconut aminos and ghee. See more →
Mark Hyman Podcast with Dr. Martin Picard
Restoring the Body’s Energy to Heal from Within See more →
Chorizo and Cheese Egg Bake
Savory baked eggs packed with spicy chorizo, melty cheese, and bold seasonings. See more →
Buffalo Chicken Wraps
Spicy buffalo chicken wrapped in crisp lettuce with creamy avocado and a tangy ranch drizzle. See more →
San Francisco files lawsuit against major food manufacturers
The city argues ultra-processed foods have led to a health care crisis. See more →
Feijoada-Inspired Pork Bowl
Slow-cooked pork shoulder with smoky spices and greens, served over garlicky cauliflower rice in a hearty bowl with all the soul of Brazilian feijoada. See more →
For load:
Back squat 5-5-5 reps
Shoulder press 5-5-5 reps
Deadlift 5-5-5 reps
Go heavy.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
Row 5K
Additionally, practice handstands for 20 minutes.
See more →Elizabeth
21-15-9 reps for time:
Squat cleans
Ring dips
Men use 135 lb.
Women use 95 lb.
5 rounds for reps:
Shuttle run for 1 minute
Bar muscle-up for 1 minute
Shuttle run for 1 minute
Row for 1 minute
Shuttle runs are 25-ft, each length counting as a rep (there and back = 2 reps).
Row is for calories.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
50-40-30-20-10 kettlebell swings
w/ 50 double-unders after each set
Men use a 24-kg KB
Women use a 20-kg KB
5 rounds for time:
25 push-ups
20 back squats
25 GHD sit-ups
Use ¾ bodyweight for the back squats.
See more →For load:
Deadlift 3-3-3-3-3-3-3 reps
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Garlic Butter Shrimp Stir-Fry with Zucchini & Peppers
Shrimp stir-fried in garlic butter with crisp zucchini and bell peppers for a light, protein-packed, meal. See more →Ingredients
For the Stir-Fry:
8 oz shrimp, peeled and deveined
1 Tbsp butter (for cooking)
1 cup zucchini, sliced into half-moons
½ cup red bell pepper, thinly sliced
½ cup broccoli florets
1 Tbsp scallions, chopped
2 cloves garlic, minced
1 tsp ginger, grated
1 tsp coconut aminos (or tamari, optional)
Salt and pepper, to taste
Optional Garnish:
1 tsp sesame seeds
1 tsp olive oil (for drizzling)
Macronutrients
Protein: 50g
Fat: 20g
Carbs: 9g
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
Beef Bulgogi with Garlic-Ginger Marinade
Slices of marinated beef seared in butter and caramelized with bold Korean flavors—spicy, sweet, and deeply savory. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
¾ lb flank steak or sirloin, sliced very thin against the grain
Salt and pepper, to taste
2 green onions, chopped (green and white parts separated)
2 cloves garlic, minced
1 tsp ginger paste
2 tsp sesame oil (for flavor, not heat)
1½ Tbsp soy sauce (or coconut aminos)
1 tsp rice vinegar
1 tsp toasted sesame seeds
½ tsp red pepper flakes (optional, for heat)
½ tsp onion powder
Optional: 1 tsp olive oil (cold drizzle at the end)
Macronutrients
(makes 2 servings)
Protein: 32g
Fat: 28g
Carbs: 4g
Chicken all’Arrabbiata
Chicken thighs simmered in a spicy tomato-garlic sauce with chili and herbs, finished with olive oil and fresh parsley. See more →Ingredients
12 oz chicken thighs, bone-in
1 Tbsp butter (for searing)
1 cup crushed tomatoes (no sugar added)
2 cloves garlic, minced
½–1 red chili or ½ tsp red pepper flakes (adjust to heat preference)
1 Tbsp tomato paste
¼ cup chicken bone broth
½ tsp dried oregano
¼ tsp black pepper
Salt, to taste
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 42g
Fat: 50g
Carbs: 12g
Tuna Bowls with Spicy Mayo
A refreshing tuna bowl topped with a creamy, spicy mayo and crisp garden vegetables. See more →Ingredients
1 Tbsp butter (for sautéing edamame)
5 oz canned tuna in water or olive oil, drained
Salt and pepper, to taste
½ cup shelled edamame (thawed if frozen)
½ cup diced cucumber
¼ cup shredded carrot
1 Tbsp chopped fresh cilantro
2 Tbsp mayonnaise (avocado or olive oil–based)
1 tsp sriracha (adjust to taste)
1 tsp rice vinegar
1 tsp soy sauce (or coconut aminos)
½ tsp red chili flakes
½ tsp sesame oil (for finishing)
Optional: 1 tsp sesame seeds, for garnish
Macronutrients
Protein: 39g
Fat: 38g
Carbs: 10g
Cauliflower Risotto with Chicken, Mushrooms & Peas
A creamy cauliflower-based risotto loaded with tender chicken, earthy mushrooms, and sweet green peas. See more →Ingredients
6 oz chicken breast or thigh, diced
2 cups cauliflower rice (fresh or frozen)
1 cup mushrooms, sliced
¼ cup peas (fresh or frozen)
1 clove garlic, minced
2 Tbsp butter or ghee
¼ cup chicken bone broth
¼ cup coconut cream (or full-fat cream if tolerated)
1 Tbsp nutritional yeast or 1 Tbsp grated parmesan (optional, if tolerated)
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 40g
Fat: 35g
Carbs: 9g
Beef & Broccoli
Beef slices are stir-fried with crisp broccoli in aromatic garlic and ginger, then finished with coconut aminos and ghee. See more →Ingredients
6 oz flank steak or sirloin, thinly sliced
1 cup broccoli florets
1 Tbsp ghee
1 clove garlic, minced
1 tsp fresh ginger, grated
1 Tbsp coconut aminos
½ tsp fish sauce (optional, for extra umami)
1 Tbsp scallions, chopped
¼ tsp red pepper flakes (optional)
Salt and pepper, to taste
½ tsp sesame seeds, for garnish
Macronutrients
Protein: 48g
Fat: 30g
Carbs: 6g
Chorizo and Cheese Egg Bake
Savory baked eggs packed with spicy chorizo, melty cheese, and bold seasonings. See more →Ingredients
6 large eggs
4 oz ground chorizo (no sugar added)
½ cup shredded cheddar or Monterey Jack cheese
¼ cup heavy cream or full-fat coconut milk
¼ cup red bell pepper, diced
2 Tbsp onion, finely chopped
1 Tbsp butter or ghee (for greasing)
¼ tsp garlic powder
Salt and pepper, to taste
Optional: sliced jalapeños or chopped cilantro for topping
Macronutrients
(makes 4 servings)
Protein: 17g
Fat: 27g
Carbs: 2 g
Buffalo Chicken Wraps
Spicy buffalo chicken wrapped in crisp lettuce with creamy avocado and a tangy ranch drizzle. See more →Ingredients
6 oz chicken breast, thinly sliced
1 Tbsp butter
1½ tsp smoked paprika
½ tsp garlic powder
¼ tsp cayenne pepper (adjust to spice preference)
Salt and pepper, to taste
1½ Tbsp hot sauce (Frank’s or similar, no sugar)
4 large romaine or butter lettuce leaves
¼ avocado, thinly sliced
1 Tbsp celery, finely chopped
1 Tbsp green onion, finely chopped
2 Tbsp full-fat sour cream
1 tsp lemon juice
1 tsp chopped fresh dill
½ clove garlic, finely grated
Salt and pepper, to taste
Macronutrients
Protein: 53g
Fat: 25g
Carbs: 5g
Feijoada-Inspired Pork Bowl
Slow-cooked pork shoulder with smoky spices and greens, served over garlicky cauliflower rice in a hearty bowl with all the soul of Brazilian feijoada. See more →Ingredients
For the Pork:
8 oz pork shoulder or pork belly, cut into bite-sized pieces
1 Tbsp ghee or butter
1 clove garlic, minced
¼ cup onion, diced
½ tsp smoked paprika
¼ tsp cumin
¼ tsp oregano
¼ tsp chili flakes (optional)
¾ cup beef or chicken broth
Salt and pepper, to taste
For the Cauliflower Rice:
1 cup cauliflower rice
1 clove garlic, minced
1 Tbsp butter or ghee
Salt, to taste
For the Greens:
½ cup collard greens or kale, finely chopped
1 tsp olive oil (finishing only)
Salt and pepper, to taste
Optional Toppings:
Lime wedge
Chopped parsley or cilantro
Fried egg (for extra richness)
Macronutrients
(makes 2 servings)
Protein: 30g
Fat: 38g
Carbs: 4g
Semaglutide Fails in Alzheimer’s Trial — A New Direction Emerges
Why GLP-1 drugs fell short and why ketogenic therapy may hold promise.
Perfect Technique
Injury risk in the gym is far lower than in common sports like basketball, rugby, or soccer
Stronger Through Pregnancy
The Case for Staying Active at Every Fitness Level
Introducing MetFix Spark
Spark is the bridge between learning and doing
Leading with Heart
The Daley Fix with Erin Richter
Mouse study implicates soybean oil in obesity risk
P2-HNF4α Alters Linoleic Acid Metabolism and Mitigates Soybean Oil-Induced Obesity: Role for Oxylipins
Mark Hyman Podcast with Dr. Martin Picard
Restoring the Body’s Energy to Heal from Within
OARS – with Matt Miller
The Art and Science of Uncomfortable Conversations
San Francisco files lawsuit against major food manufacturers
The city argues ultra-processed foods have led to a health care crisis.
Garlic Butter Shrimp Stir-Fry with Zucchini & Peppers
Shrimp stir-fried in garlic butter with crisp zucchini and bell peppers for a light, protein-packed, meal.
See more →Semaglutide Fails in Alzheimer’s Trial — A New Direction Emerges
Why GLP-1 drugs fell short and why ketogenic therapy may hold promise.
See more →
