Swiss Cheese Fondue Cups
Mini baked cheese cups filled with creamy, garlicky Swiss fondue for a twist on the classic fondue experience. See more →
ApoB – What is it? Should You Care?
What this increasingly popular cholesterol marker measures—and why its meaning depends on metabolic context. See more →
Beef Braciole
Thinly sliced beef rolled with cheese, herbs, and prosciutto, braised in a rich tomato sauce until tender and flavorful. See more →
Letter on Corpulence
William Banting’s 19th-century case for reducing starch and sugar to treat obesity See more →
Grilled Swordfish & Olive Tapenade
Swordfish steaks grilled and topped with a briny tapenade, served with lemon butter asparagus. See more →
Why Nearsightedness Is So Common Today
An evolutionary mismatch between modern diets and human biology may contribute to rising rates of myopia. See more →
Asparagus Bacon Frittata
A savory baked frittata loaded with smoky Gouda, crisp bacon-wrapped asparagus, and fluffy eggs. See more →
For time:
15 inverted burpees
40 GHD sit-ups
40 kettlebell swings
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees
Nuclear ATP Production Under Mechanical Stress
How compressed cells move mitochondria to the nucleus to power DNA repair See more →
Japanese Tamago Scramble with Salmon and Nori
A silky, buttery Japanese-style egg scramble paired with tender salmon and crisp nori. See more →
Fuel for Thought
A brain fit for the 21st century is one that understands – and respects – its own bioenergetic foundations See more →
Jamaican Beef Patties
Flaky, golden pastry filled with spiced ground beef and aromatic seasonings — a Caribbean favorite reimagined in a buttery almond-flour crust. See more →
Functional Movements
Why natural, high-power movements are essential for health and performance See more →
Omelette with Smoked Salmon and Crème Fraîche
A soft, buttery omelette filled with silky smoked salmon, tangy crème fraîche, and fresh chives. See more →
Using ketogenic therapy to treat serious mental illness
Clinical guidance for using ketogenic therapy in major psychiatric disorders. See more →
Tex-Mex Cauliflower Nachos
Crispy roasted cauliflower “chips” topped with seasoned beef, melted cheese, jalapeños, and fresh toppings for a twist on classic nachos. See more →
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 →
Buttered Salmon with Garlic and Feta Topping
Salmon baked in rich butter and topped with a creamy, garlicky feta mixture for a simple yet decadent high-protein, low-carb meal. See more →
Insulin-Degrading Enzyme and Cognitive Decline
A key metabolic enzyme that links diabetes, insulin signaling, and Alzheimer’s disease. See more →
30-25-20-15-10 reps for time:
Medicine-ball cleans
Pull-ups
Men use a 30-lb ball.
Women use a 20-lb ball.
For load:
Shoulder press 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, accumulate 3 minutes of hollow hold.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
15 inverted burpees
40 GHD sit-ups
40 kettlebell swings
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees
The inverted burpee is a candlestick, to stand, to controlled handstand.
Men swing a 1.5-pood kettlebell.
Women swing a 1-pood kettlebell.
3 rounds for time:
Row 500 meters
15 strict pull-ups
30 push-ups
Additionally, stretch for 20 minutes.
See more →Manion
7 rounds for time:
400-m run
29 back squats
Men use 135 lb.
Women use 95 lb.
Dedicated to 1stLt Travis Manion, USMC, the Manion Hero Workout brings veterans, families of the fallen, and inspired civilians together each year to honor Travis’ life and legacy on and around the anniversary of his sacrifice on April 29th. Learn more and support the Travis Manion Foundation here.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
See more →5 rounds for time:
1-minute handstand hold
10 strict toes-to-bar
Additionally, practice scales for 20 minutes.
See more →For load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Swiss Cheese Fondue Cups
Mini baked cheese cups filled with creamy, garlicky Swiss fondue for a twist on the classic fondue experience. See more →Ingredients
For the Cups:
1 ½ cups shredded Swiss
½ cup shredded mozzarella cheese
1 cup almond flour
1 large egg
1 Tbsp butter (melted)
Pinch of salt
For the Fondue Filling:
1 Tbsp butter
1 clove garlic, minced
½ cup heavy cream
¾ cup shredded Swiss
2 Tbsp grated Parmesan cheese
1 tsp Dijon mustard
Salt and black pepper, to taste
Fresh chives or parsley, chopped (for garnish)
Macronutrients
(per serving, makes 6)
Protein: 20g
Fat: 33g
Carbs: 5g
Beef Braciole
Thinly sliced beef rolled with cheese, herbs, and prosciutto, braised in a rich tomato sauce until tender and flavorful. See more →Ingredients
For the Beef Rolls:
2 lbs flank steak or top round, sliced thin into 6–8 cutlets
4 oz prosciutto or pancetta, thinly sliced
1 cup shredded provolone or mozzarella cheese
½ cup grated Parmesan cheese
3 cloves garlic, minced
2 Tbsp fresh parsley, chopped
2 Tbsp olive oil
Salt and black pepper, to taste
Butcher’s twine or toothpicks (for securing rolls)
For the Sauce:
2 Tbsp butter or tallow
1 medium onion, diced
3 cloves garlic, minced
1 can (28 oz) crushed tomatoes (no sugar added)
1 cup beef broth
½ cup dry red wine
2 tsp dried oregano
1 tsp red pepper flakes (optional)
Salt and pepper, to taste
Optional Garnish:
Extra Parmesan cheese
Fresh basil or parsley
Macronutrients
(per serving, serves 6)
Protein: 48g
Fat: 32g
Carbs: 9g
Grilled Swordfish & Olive Tapenade
Swordfish steaks grilled and topped with a briny tapenade, served with lemon butter asparagus. See more →Ingredients
6 oz swordfish steak
¼ cup olives, chopped
1 tsp capers
1 tsp olive oil
1 cup asparagus
1 Tbsp butter
1 tsp lemon juice
Salt, pepper
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 30g
Carbs: 5g
Asparagus Bacon Frittata
A savory baked frittata loaded with smoky Gouda, crisp bacon-wrapped asparagus, and fluffy eggs. See more →Ingredients
6 large eggs
¼ cup heavy cream
1 cup shredded smoked Gouda
½ tsp garlic powder
Salt & pepper, to taste
6 asparagus spears, trimmed
3 slices bacon, halved lengthwise (to make 6 strips)
1 Tbsp butter (for greasing and cooking)
Optional: fresh chives or parsley for garnish
Macronutrients
(per slice, serves 4)
Protein: 24g
Fat: 32g
Carbs: 2g
Japanese Tamago Scramble with Salmon and Nori
A silky, buttery Japanese-style egg scramble paired with tender salmon and crisp nori. See more →Ingredients
6 large eggs
2 Tbsp butter or tallow (for cooking)
4 oz cooked salmon (flaked; grilled, poached, or seared)
1 sheet nori (seaweed), cut into thin strips
1 Tbsp heavy cream (optional, for extra creaminess)
½ tsp coconut aminos or tamari (optional, for umami)
Salt and black pepper, to taste
1 tsp sesame seeds (optional garnish)
1 Tbsp chopped chives or green onions (for garnish)
Macronutrients
(per serving, serves 2)
Protein: 32g
Fat: 32g
Carbs: 3g
Jamaican Beef Patties
Flaky, golden pastry filled with spiced ground beef and aromatic seasonings — a Caribbean favorite reimagined in a buttery almond-flour crust. See more →Ingredients
For the Dough:
2 cups almond flour
1 cup shredded mozzarella cheese
2 Tbsp butter (melted)
1 large egg
½ tsp turmeric (for color)
½ tsp salt
For the Filling:
1 lb ground beef
2 Tbsp butter or tallow
½ small onion, finely diced
2 cloves garlic, minced
1 tsp curry powder
½ tsp allspice
½ tsp thyme
½ tsp smoked paprika
¼ tsp cayenne (optional, for heat)
Salt and black pepper, to taste
2 Tbsp beef stock
1 Tbsp coconut cream or heavy cream
Macronutrients
(per serving, makes 6 patties)
Protein: 25g
Fat: 38g
Carbs: 6g
Queso Flameado with Chorizo
A rich, bubbling skillet of melted cheese and spicy chorizo. See more →Ingredients
8 oz Mexican chorizo (or spicy sausage, casings removed)
1 cup shredded Oaxaca or mozzarella cheese
½ cup shredded Monterey Jack or cheddar cheese
1 small onion, finely diced
1 clove garlic, minced
1 Tbsp butter or tallow (for cooking)
1 Tbsp tequila or mezcal (optional, for flambéing)
Fresh cilantro, chopped (for garnish)
Macronutrients
(per serving, serves 2)
Protein: 36g
Fat: 50g
Carbs: 4g
Omelette with Smoked Salmon and Crème Fraîche
A soft, buttery omelette filled with silky smoked salmon, tangy crème fraîche, and fresh chives. See more →Ingredients
3 large eggs
2 Tbsp butter or tallow
2 oz smoked salmon, thinly sliced
2 Tbsp crème fraîche
1 Tbsp chopped chives
Salt and black pepper, to taste
Macronutrients
(makes 1 serving)
Protein: 28g
Fat: 40g
Carbs: 3g
Tex-Mex Cauliflower Nachos
Crispy roasted cauliflower “chips” topped with seasoned beef, melted cheese, jalapeños, and fresh toppings for a twist on classic nachos. See more →Ingredients
1 medium head cauliflower, cut into bite-sized florets
2 Tbsp butter or tallow (for roasting)
1 lb ground beef or turkey
1 clove garlic, minced
1 tsp chili powder
½ tsp smoked paprika
½ tsp cumin
Salt and black pepper, to taste
1 cup shredded cheddar or Monterey Jack cheese
¼ cup sliced jalapeños (fresh or pickled)
¼ cup diced tomatoes
¼ cup diced red onion
¼ cup chopped cilantro
½ avocado, diced or mashed
2 Tbsp sour cream (for topping)
Macronutrients
(per serving, serves 4)
Protein: 35g
Fat: 39g
Carbs: 11g
Buttered Salmon with Garlic and Feta Topping
Salmon baked in rich butter and topped with a creamy, garlicky feta mixture for a simple yet decadent high-protein, low-carb meal. See more →Ingredients
4 salmon fillets (about 6 oz each)
3 Tbsp butter or tallow (melted)
2 cloves garlic, minced
½ cup crumbled feta cheese
2 Tbsp heavy cream
1 Tbsp lemon juice
1 Tbsp fresh parsley or dill, chopped
Salt and black pepper, to taste
Lemon wedges, for serving
Macronutrients
(per serving, serves 4)
Protein: 48g
Fat: 38g
Carbs: 2g
ApoB – What is it? Should You Care?
What this increasingly popular cholesterol marker measures—and why its meaning depends on metabolic context.
Letter on Corpulence
William Banting’s 19th-century case for reducing starch and sugar to treat obesity
Why Nearsightedness Is So Common Today
An evolutionary mismatch between modern diets and human biology may contribute to rising rates of myopia.
Nuclear ATP Production Under Mechanical Stress
How compressed cells move mitochondria to the nucleus to power DNA repair
Fuel for Thought
A brain fit for the 21st century is one that understands – and respects – its own bioenergetic foundations
Functional Movements
Why natural, high-power movements are essential for health and performance
The Cholesterol Code Documentary
Emily joins Dave Feldman for a live Q&A
Using ketogenic therapy to treat serious mental illness
Clinical guidance for using ketogenic therapy in major psychiatric disorders.
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
Insulin-Degrading Enzyme and Cognitive Decline
A key metabolic enzyme that links diabetes, insulin signaling, and Alzheimer’s disease.
Swiss Cheese Fondue Cups
Mini baked cheese cups filled with creamy, garlicky Swiss fondue for a twist on the classic fondue experience.
See more →ApoB – What is it? Should You Care?
What this increasingly popular cholesterol marker measures—and why its meaning depends on metabolic context.
See more →
