Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →
Effects of strength training on quality of life in pregnant women
Strength training shown to improve mood, energy, pain, and overall well-being during pregnancy See more →
Red Wine and Bone Broth Braised Short Ribs
Beef short ribs slow-braised in red wine, bone broth, and aromatics for a rich meal. See more →
Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology
Continuous glucose monitoring reveals metabolic subtypes linked to food-specific blood sugar spikes See more →
Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →
Creamy Avocado Salmon Salad
Salmon paired with creamy avocado, crisp cucumbers, and fresh herbs in a rich lemon-herb dressing. See more →
Garlic Herb Chicken Thighs with Creamed Spinach
Pan-seared chicken thighs infused with garlic and herbs, served over a bed of rich, buttery creamed spinach. See more →
For time:
75 double-unders
15 overhead squats
60 double-unders
12 overhead squats
45 double-unders
9 overhead squats
The sugar industry’s efforts to manipulate research on fluoride effectiveness and toxicity
A ninety-year history See more →
Lomo Saltado
A Peruvian stir-fry of marinated beef strips, onions, and a vinegar-soy pan sauce—served over sautéed cabbage or cauliflower rice. See more →
Paneer Curry with Vegetables
Golden seared paneer cubes in a creamy tomato-coconut curry, simmered with tender vegetables. See more →
Cod Coconut Curry with Fresh Herbs & Lime Drizzle
Tender cod simmered in a rich, spiced coconut cream sauce, seared in butter and finished with cold-pressed olive oil and fresh lime. See more →
Fructose and glucose from sugary drinks enhance colorectal cancer metastasis via SORD
Combined sugars fuel tumor spread through altered redox and metabolic pathways See more →
Lamb Kofta Stuffed Bell Peppers
Lamb kofta stuffed into roasted bell peppers with a light olive-oil finish. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for reps:
Max rep back squat at 1.25X bodyweight
Max rep strict pull-ups
Go right from one exercise to the next without rest, then rest for at least 5 minutes between rounds. Score is the sum of all reps.
See more →For time:
Run 1 mile
25 bodyweight power cleans
Run 1 mile
Additionally, practice planks for 15 minutes.
See more →21-18-15-12-9-6-3 reps for time:
Dumbbell push presses
Strict knees-to-elbows
Row calories
Choose dumbbells heavy enough that you can barely finish the 21’s in a single set.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
75 double-unders
15 overhead squats
60 double-unders
12 overhead squats
45 double-unders
9 overhead squats
Men use 165 lb for the OHS.
Women use 110 lb for the OHS.
For time:
Row 2,000 meters
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, back extensions, and single-arm deadlifts.
Compare to 250311.
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.
Compare to 250814.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
Run 800 meters
21 kettlebell swings
12 bar muscle-ups
Men swing a 2-pood KB.
Women swing a 1.5-pood KB.
Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →Ingredients
3 cups cauliflower florets (bite-size)
1 Tbsp butter
½ cup heavy cream
¾ cup shredded sharp cheddar cheese
¼ cup shredded mozzarella
1 oz cream cheese (about 2 Tbsp)
¼ tsp garlic powder
¼ tsp mustard powder (optional, for tang)
Salt and pepper, to taste
Optional: 1 Tbsp grated Parmesan for topping
Optional garnish: chopped chives or parsley
Macronutrients
Protein: 41g
Fat: 77g
Carbs: 21g
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →Ingredients
2 (6 oz) boneless, skinless chicken breasts
1 cup crushed pork rinds (plain, finely ground)
¼ cup grated Parmesan cheese
1 tsp coarse sea salt
½ tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
1 large egg
1 Tbsp butter or beef tallow (for cooking)
1 Tbsp extra virgin olive oil (for finishing)
Lemon wedges, for serving
Optional garnish: chopped parsley or arugula
Macronutrients
Protein: 157g
Fat: 69g
Carbs: 10g
Red Wine and Bone Broth Braised Short Ribs
Beef short ribs slow-braised in red wine, bone broth, and aromatics for a rich meal. See more →Ingredients
1½ lbs beef short ribs (bone-in)
Salt and pepper, to taste
1 Tbsp butter or ghee (for searing)
¼ cup red onion, chopped
2 cloves garlic, minced
1 cup dry red wine (no added sugar)
1½ cups beef bone broth (homemade or no additive store-bought)
1 sprig fresh rosemary
2 sprigs fresh thyme
½ tsp smoked paprika
1 Tbsp apple cider vinegar (optional, for balance)
1 Tbsp fresh parsley, chopped
Drizzle of olive oil (finishing only)
Macronutrients
Protein: 145g
Fat: 145g
Carbs: 8g
Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →Ingredients
2 duck breasts (skin on, about 6 oz each)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp dried thyme
2 Tbsp softened butter or ghee
1 tsp fresh rosemary, finely minced
1 tsp fresh thyme, minced
1 tsp fresh parsley, minced
½ clove garlic, finely grated
Zest of ¼ lemon
Pinch of salt
Macronutrients
(makes 2 servings)
Protein: 44g
Fat: 40g
Carbs: 1g
Creamy Avocado Salmon Salad
Salmon paired with creamy avocado, crisp cucumbers, and fresh herbs in a rich lemon-herb dressing. See more →Ingredients
For the Salad:
6 oz cooked wild salmon (grilled or pan-seared in butter)
½ ripe avocado, diced
¼ cup cucumber, diced
1 Tbsp red onion, finely chopped
1 Tbsp fresh dill, chopped
1 Tbsp fresh parsley, chopped
Salt and pepper, to taste
For the Dressing:
2 Tbsp full-fat sour cream or coconut yogurt
1 tsp lemon juice
1 tsp olive oil
½ clove garlic, minced
Salt, to taste
Optional Garnish:
Extra dill or microgreens
Cracked black pepper
Macronutrients
Protein: 38g
Fat: 34g
Carbs: 5g
Garlic Herb Chicken Thighs with Creamed Spinach
Pan-seared chicken thighs infused with garlic and herbs, served over a bed of rich, buttery creamed spinach. See more →Ingredients
1½ Tbsp butter or tallow (for searing)
4 bone-in, skin-on chicken thighs (about 1.75–2 lbs)
Salt and pepper, to taste
1 tsp garlic powder
½ tsp dried thyme
½ tsp dried rosemary
½ tsp smoked paprika
Optional: 1 tsp olive oil (cold drizzle for finishing)
1 Tbsp butter
2 cloves garlic, minced
5 oz fresh spinach (about 5 loosely packed cups)
¼ cup heavy cream
2 Tbsp cream cheese
2 Tbsp grated Parmesan cheese
Salt and pepper, to taste
Pinch of nutmeg (optional)
Macronutrients (per thigh, makes 4)
Protein: 34g
Fat: 35g
Carbs: 4g
Lomo Saltado
A Peruvian stir-fry of marinated beef strips, onions, and a vinegar-soy pan sauce—served over sautéed cabbage or cauliflower rice. See more →Ingredients
1½ Tbsp tallow or butter (for searing)
¾ lb sirloin or flank steak, sliced into thin strips
Salt and pepper, to taste
½ tsp garlic powder
½ cup red onion, sliced
1 clove garlic, minced
1½ tsp soy sauce (or coconut aminos)
1 tsp red wine vinegar (or apple cider vinegar)
½ tsp ground cumin
¼ tsp smoked paprika
¼ cup beef broth (no sugar added)
1 tsp fresh lime juice
1 Tbsp chopped cilantro (for garnish)
Optional: 1 tsp olive oil (cold drizzle at end)
Optional Base:
¾ cup sautéed cabbage or cauliflower rice (cooked in butter)
Macronutrients
Protein: 84g
Fat: 43g
Carbs: 8g
Paneer Curry with Vegetables
Golden seared paneer cubes in a creamy tomato-coconut curry, simmered with tender vegetables. See more →Ingredients
For the Paneer:
6 oz paneer, cubed
1 Tbsp butter or ghee (for searing)
Salt, to taste
For the Vegetables:
¼ cup zucchini, diced
¼ cup bell pepper, chopped
¼ cup spinach, chopped
For the Curry Sauce:
1 Tbsp butter or ghee
¼ cup red onion, finely chopped
1 clove garlic, minced
1 tsp ginger, grated
½ tsp cumin
½ tsp coriander
¼ tsp turmeric
¼ tsp chili powder
¼ cup tomatoes, finely diced or crushed
2 Tbsp full-fat coconut cream or heavy cream
Salt, to taste
Optional Garnish:
Fresh cilantro, chopped
1 tsp olive oil (for finishing)
Macronutrients
Protein: 32g
Fat: 55g
Carbs: 8g
Cod Coconut Curry with Fresh Herbs & Lime Drizzle
Tender cod simmered in a rich, spiced coconut cream sauce, seared in butter and finished with cold-pressed olive oil and fresh lime. See more →Ingredients
For the Cod & Curry:
6 oz cod fillet (fresh or thawed)
1 Tbsp butter or tallow (for searing)
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp butter (for sauce)
½ tsp ground turmeric
½ tsp curry powder
½ tsp ground ginger
1 clove garlic, minced
¼ tsp chili flakes (optional, for heat)
½ cup full-fat coconut milk (canned, unsweetened)
1 Tbsp fresh lime juice
1 Tbsp chopped fresh cilantro or parsley
Optional Side:
½ cup steamed cauliflower rice (unsalted)
1 tsp butter (to finish)
Pinch of salt and turmeric (for color)
Finishing:
1 tsp extra virgin olive oil (drizzled cold at the end)
Fresh lime wedge
Macronutrients
(w/o cauli rice)
Protein: 38g
Fat: 42g
Carbohydrates: 5g
Lamb Kofta Stuffed Bell Peppers
Lamb kofta stuffed into roasted bell peppers with a light olive-oil finish. See more →Ingredients
1 lb ground lamb
1/4 cup fresh parsley, chopped
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp coarse sea salt
1/2 tsp cracked black pepper
4 medium bell peppers, halved and seeded
1 Tbsp butter or beef tallow (for cooking)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
(per serving, yields 4 servings)
Protein: 25g
Fat: 32g
Carbs: 5g
The Evolution of the Methodology
The Daley Fix #6 with Hollis Molloy
Effects of strength training on quality of life in pregnant women
Strength training shown to improve mood, energy, pain, and overall well-being during pregnancy
Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology
Continuous glucose monitoring reveals metabolic subtypes linked to food-specific blood sugar spikes
Defining Fitness
We are building a technology of advancing human performance
Bridging the Gap Between Fitness and Healthcare
The Daley Fix #5 with Vicky Willis
The sugar industry’s efforts to manipulate research on fluoride effectiveness and toxicity
A ninety-year history
Coaching Special Populations
Building Trust, Health, and Community, with Michele Mootz
America’s next health revolution starts in the Kitchen
And around the dinner table
Fructose and glucose from sugary drinks enhance colorectal cancer metastasis via SORD
Combined sugars fuel tumor spread through altered redox and metabolic pathways
Probability as Logical Inference
A dramatic reading of E.T. Jaynes' textbook
Stuffed Zucchini Boats with Ricotta & Ground Lamb
Zucchini halves roasted and filled with savory ground lamb, herbs, and creamy ricotta.
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Carbohydrate Ingestion on Exercise Metabolism and Physical Performance
How blood glucose—not carb dose—drives performance outcomes
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