Lemon Miso Shrimp
Shrimp sautéed in garlic butter with a bright lemon miso glaze, served over sesame-infused sautéed cabbage, and finished with a drizzle of olive oil. See more →
Exercise improved colon cancer survival
A large international trial found that a structured exercise program after chemotherapy significantly reduced cancer recurrence and improved long-term survival in colon cancer patients. See more →
Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →
Pork with Fennel Salad
Seared pork is glazed in a rich, buttery reduction and served alongside a crisp shaved fennel salad dressed in a lemony herb vinaigrette. See more →
The French Fry Question & Fatty Liver Disease
Does it make a difference if your French fries are boiled in seed oils or beef tallow? See more →
Herb-Crusted Lamb Chops
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →
A Body of Lies
How Broken Science Built the Chronic Disease Epidemic—and Why Education Is the Way Out See more →
Bacon-Wrapped Shrimp
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Exercise-Induced Oxidative Stress: Friend or Foe?
Review argues reactive oxygen species are essential signals for exercise adaptation, mitochondrial health, and metabolic resilience See more →
What About Recovery?
Coach Glassman argues that most athletes are limited more by insufficient training intensity than by inadequate recovery See more →
7 ways that diet can affect — and improve — your mental health
Metabolism and mitochondrial functioning seem to have far more to do with mental health than many people might expect. See more →
Pesto, Mozzarella, and Prosciutto Frittata
A rich, savory frittata layered with creamy mozzarella, salty prosciutto, and herby pesto. See more →
Is Alzheimer’s Disease a Type 3 Diabetes?
A critical appraisal of how insulin resistance and metabolic dysfunction may contribute to cognitive decline See more →
Chicken Meatballs & Mushrooms
Chicken meatballs browned in butter, simmered with mushrooms and garlic in a rich Worcestershire-spiked pan sauce. See more →
National War College Speech: Part 4
Results, functional movement, and the role of competition in training See more →
Ham & Swiss Breakfast Sandwich
A breadless breakfast sandwich stacked with Swiss cheese and ham between fluffy scrambled egg squares. See more →
Lean Linda
11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, 1.5xLBW
Bench presses, 1xLBW
Squat cleans, 0.75xLBW
LBW = Lean Body Weight
See more →Regulation of Leptin Production in Humans
How insulin, cortisol, fasting, and meal timing influence the body's primary signal of stored energy See more →
30 minutes, for distance:
Swim 100 yards
Rest 1 minute
Note the time at the end of each 100, and rest 60 seconds before beginning again.
See more →3-2-1 minutes of each:
Box jumps
Rest
Strict handstand push-up
Rest
Men jump a 30” box.
Women jump a 24” box.
This workout is 23 minutes — 3 minutes of BJs, rest 3 minutes, 3 minutes of HSPUs, rest 3 minutes; 2 minutes of BJs, rest 2 minutes, 2 minutes of HSPUs, rest 2 minutes; 1 minute of BJs, rest 1 minute, 1 minute of HSPUs.
See more →3 rounds for time:
20 front squats
10 bar muscle-ups
20 hang power snatches
Men use 95 lb.
Women use 65 lb.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
GHD sit-ups can deliver a devastating blow if you haven't had prior exposure to them. Scale them way back if you've never done them before, or have not done them recently.
See more →10 1-minute rounds of:
1 legless rope climb
Max dumbbell thrusters
For load:
Jerk 5-5-3-3-3-1-1-1-1 reps
Additionally, practice scales for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fatty 400s
5 rounds for time:
400-meter weighted run
Rest 3 minutes
Men carry a 50-lb dumbbell or kettlebell.
Women carry a 35-lb dumbbell or kettlebell.
Note the time at the end of each run, and rest exactly 3 minutes before starting the next.
See more →Lean Linda
11-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, 1.5xLBW
Bench presses, 1xLBW
Squat cleans, 0.75xLBW
LBW = Lean Body Weight
Like Linda, but lighter, and goes to 11.
First, determine your lean body mass—bodyweight minus fat mass—and use that to calculate your loads for each lift.
See more →Lemon Miso Shrimp
Shrimp sautéed in garlic butter with a bright lemon miso glaze, served over sesame-infused sautéed cabbage, and finished with a drizzle of olive oil. See more →Ingredients
8 oz raw shrimp, peeled and deveined
2 Tbsp butter or ghee
2 garlic cloves, minced
1 ½ tsp white miso paste
1 Tbsp fresh lemon juice
1 tsp lemon zest
¼ tsp red pepper flakes (optional)
2 cups green cabbage, shredded
1 tsp toasted sesame seeds
1 tsp sesame oil (optional, flavor only — not for heat)
Salt and black pepper, to taste
1 tsp olive oil (for finishing only)
Fresh cilantro or scallions, chopped (optional garnish)
Macronutrients
(per serving, makes 1)
Protein: 49g
Fat: 39g
Carbs: 10g
Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →Ingredients
2 bone-in chicken thighs
2 slices bacon, chopped
½ cup mushrooms, sliced
1 cup spinach
¼ cup heavy cream
1 Tbsp butter
Salt, pepper, paprika to taste
Macronutrients
(per serving, makes 1)
Protein: 46g
Fat: 45g
Carbs: 5g
Pork with Fennel Salad
Seared pork is glazed in a rich, buttery reduction and served alongside a crisp shaved fennel salad dressed in a lemony herb vinaigrette. See more →Ingredients
For the Pork:
10 oz pork shoulder or pork loin, cut into ½" thick medallions or strips
1 Tbsp butter (for searing)
1 Tbsp butter (for glaze)
1 tsp coconut aminos (or tamari)
1 tsp Dijon mustard
½ tsp apple cider vinegar
Salt & black pepper, to taste
For the Fennel Salad:
1 medium fennel bulb, thinly shaved (use a mandoline or sharp knife)
½ small cucumber, sliced thin
1 Tbsp fresh parsley, chopped
1 tsp fresh dill or fennel fronds (optional)
For the Lemon-Herb Vinaigrette:
2 Tbsp olive oil
1 Tbsp lemon juice
½ tsp Dijon mustard
½ garlic clove, finely grated or minced
Salt & black pepper, to taste
Macronutrients
(per serving, makes 2)
Protein: 30g
Fat: 36g
Carbs: 8g
Herb-Crusted Lamb Chops
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →Ingredients
6 large shrimp, peeled
3 slices bacon, halved
1 jalapeño, minced
¼ cup heavy cream
1 tsp lime zest
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 25g
Fat: 35g
Carbs: 3g
Bacon-Wrapped Shrimp
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish. See more →Ingredients
6 large shrimp, peeled
3 slices bacon, halved
1 jalapeño, minced
¼ cup heavy cream
1 tsp lime zest
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 25g
Fat: 35g
Carbs: 3g
Beef & Cheese Pockets
Golden, crispy pockets filled with spiced beef and melted cheese. See more →Ingredients
Beef Filling:
1.5 lb lean ground beef (90/10)
1 medium white onion, finely diced
2 tsp diced chili (optional, or ½ tsp cayenne)
1 tsp garlic powder
1 tsp smoked paprika
1 tsp salt
1 tsp black pepper
1 tsp mixed herbs (oregano, thyme, rosemary blend)
1 Tbsp tallow or butter (for cooking)
Pocket Dough:
2.5 cups cauliflower florets (steamed and mashed, water pressed out)
4 oz shredded mozzarella
⅔ cup almond flour
1 large egg
¼ tsp salt
Macronutrients
(per 2 pockets, makes 4 servings)
Protein: 39g
Fat: 35g
Carbs: 10g
Ingredients
4 beef tenderloin steaks (about 6 oz each)
1 Tbsp butter or tallow (for searing)
2 cloves garlic, smashed
1 sprig fresh rosemary or thyme (optional)
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 40g
Fat: 20g
Carbs: 0g
Pesto, Mozzarella, and Prosciutto Frittata
A rich, savory frittata layered with creamy mozzarella, salty prosciutto, and herby pesto. See more →Ingredients
8 large eggs
2 Tbsp butter or tallow (for cooking)
¼ cup heavy cream
¼ cup pesto (homemade or store-bought, no seed oils)
½ cup shredded mozzarella cheese
4 slices prosciutto, chopped or torn into pieces
Salt and black pepper, to taste
Fresh basil or parsley, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 22g
Fat: 32g
Carbs: 3g
Chicken Meatballs & Mushrooms
Chicken meatballs browned in butter, simmered with mushrooms and garlic in a rich Worcestershire-spiked pan sauce. See more →Ingredients
For the Meatballs:
1 lb ground chicken
1 egg
2 Tbsp grated parmesan
1 Tbsp fresh parsley, chopped
½ tsp onion powder
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
1 Tbsp butter (for searing)
For the Mushroom Sauce:
1½ cups mushrooms, sliced (cremini or button)
2 cloves garlic, minced
2 Tbsp butter
1½ tsp Worcestershire sauce (sugar-free if possible)
¼ cup chicken broth
¼ tsp dried thyme
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for off-heat drizzle)
Fresh parsley or thyme for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 22g
Carbs: 3g
Ham & Swiss Breakfast Sandwich
A breadless breakfast sandwich stacked with Swiss cheese and ham between fluffy scrambled egg squares. See more →Ingredients
For the Egg Squares:
6 large eggs
2 Tbsp heavy cream
Salt & pepper, to taste
1 Tbsp butter (for baking dish)
For the Filling:
3 oz sliced Swiss cheese
3 oz sliced ham (sugar-free, nitrate-free)
1 tsp Dijon mustard (optional)
1 tsp butter (for warming ham)
Optional Finishing:
1 tsp olive oil (off heat drizzle)
Fresh chives or parsley for garnish
Macronutrients
(per sandwich, makes 2)
Protein: 34g
Fat: 38g
Carbs: 2g
Exercise improved colon cancer survival
A large international trial found that a structured exercise program after chemotherapy significantly reduced cancer recurrence and improved long-term survival in colon cancer patients.
Belief In Improvement
The philosophy behind helping people improve themselves
The French Fry Question & Fatty Liver Disease
Does it make a difference if your French fries are boiled in seed oils or beef tallow?
A Body of Lies
How Broken Science Built the Chronic Disease Epidemic—and Why Education Is the Way Out
Exercise-Induced Oxidative Stress: Friend or Foe?
Review argues reactive oxygen species are essential signals for exercise adaptation, mitochondrial health, and metabolic resilience
What About Recovery?
Coach Glassman argues that most athletes are limited more by insufficient training intensity than by inadequate recovery
7 ways that diet can affect — and improve — your mental health
Metabolism and mitochondrial functioning seem to have far more to do with mental health than many people might expect.
Is Alzheimer’s Disease a Type 3 Diabetes?
A critical appraisal of how insulin resistance and metabolic dysfunction may contribute to cognitive decline
National War College Speech: Part 4
Results, functional movement, and the role of competition in training
Regulation of Leptin Production in Humans
How insulin, cortisol, fasting, and meal timing influence the body's primary signal of stored energy
Lemon Miso Shrimp
Shrimp sautéed in garlic butter with a bright lemon miso glaze, served over sesame-infused sautéed cabbage, and finished with a drizzle of olive oil.
See more →Exercise improved colon cancer survival
A large international trial found that a structured exercise program after chemotherapy significantly reduced cancer recurrence and improved long-term survival in colon cancer patients.
See more →
