Trout with Dill Cream
Crispy butter-basted trout fillets served with a tangy dill cream sauce and caramelized roasted fennel. See more →
The FRAGO Series
Thirteen military-inspired group workouts designed to build fitness, teamwork, and leadership under fatigue. See more →
Creamy Tuscan Turkey Skillet
Ground turkey in a garlic cream sauce with sun-dried tomatoes, spinach, and Italian herbs. See more →
1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
Advance the load 200 meters*
Visceral Fat: The Hidden Fat That Drives Insulin Resistance
Why the location of body fat matters as much as the amount. See more →
Portobello Mushroom Parmesan
Meaty portobello caps sautéed in butter, layered with sugar-free tomato sauce, melty mozzarella, and parmesan, then baked til golden. See more →
10-minute AMRAP:
Complete as many rounds as possible in 10 minutes of:
10 ring dip
5 left-arm dumbbell push jerks
5 right-arm dumbbell push jerks
10-cal. bike
Ahead of Alzheimer's: Episode 1
Former physician Dr. Brent Beasley shares his journey with early-onset Alzheimer's See more →
Turmeric Chicken Bowl
Golden turmeric-spiced chicken simmered with squash, onions, and garlic in a rich coconut milk sauce, served over buttery cauliflower rice and wilted spinach. See more →
Glioma Cells Depend on Fermentation of Both Glucose and Glutamine
Malignant glioma cells maintain energy production through dual fermentation pathways rather than oxidative phosphorylation. See more →
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →
How Sedentarism Alters Human Bioenergetics
Study reveals widespread impairments in mitochondrial function and metabolic flexibility in inactive adults. See more →
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →
The Layperson's Guide to Hyperlipid
An introduction to the ROS theory of obesity and how mitochondria regulate energy balance. See more →
Mustard Cream Pork Tenderloin
Juicy pork tenderloin roasted with garlic, served with a mustard cream pan sauce and roasted turnips. See more →
Tahini Chicken Skillet
Chicken thighs seared in butter and simmered in a creamy tahini garlic sauce, brightened with lemon and finished with fresh herbs. See more →
Macroclimbing
Our heritage is deeply rooted in both climbing and bipedalism, i.e., both swinging from the trees and functioning on two feet. See more →
Swiss Steak
Beef steaks slowly simmered in a tomato-based onion and garlic sauce until melt-in-your-mouth soft. See more →
Serotonin: Effects in disease, aging and inflammation
Serotonin may play a larger role in stress and chronic disease than commonly believed. See more →
Thai Coconut Mussels
Tender mussels simmered in a spicy Thai-inspired coconut broth with ghee, garlic, chili, and lime. See more →
20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
5 muscle-ups
10 kettlebell swings
15 GHD sit-ups
The Origins of the Mess
Flawed scientific thinking lies at the heart of postmodern scientific, medical, and institutional failures See more →
Hero Workout
Honor a fallen service member by completing a workout in their memory.
Choose from here.
See more →1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
Advance the load 200 meters*
*Each round after finishing the squats, unload the barbell and carry it 200 meters away. Then, return to the plates and carry one forward to the barbell. Then, retrieve the second plate, carry it forward and reload the barbell for the next round.
Men use 135 lb. (45-lb barbell + two 45-lb plates)
Women use 95 lb. (45-lb barbell + two 25-lb plates)
10-minute AMRAP:
Complete as many rounds as possible in 10 minutes of:
10 ring dip
5 left-arm dumbbell push jerks
5 right-arm dumbbell push jerks
10-cal. bike
Men use a 70-lb. DB.
Women use a 45-lb. DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Thruster 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes.
See more →For time:
Run 1 mile
100 pull-ups
Run 1 mile
Feel free to kip today in order to complete this as fast as possible.
See more →4 rounds for time:
10 strict handstand push-ups
15 toes-to-bar
50 double-unders
Additionally, practice planks for 10 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →20-minute AMRAP:
Complete as many rounds as possible in 20 minutes of:
5 muscle-ups
10 kettlebell swings
15 GHD sit-ups
Men swing a 2-pood KB.
Women swing a 1.5-pood KB.
Trout with Dill Cream
Crispy butter-basted trout fillets served with a tangy dill cream sauce and caramelized roasted fennel. See more →Ingredients
For the Trout:
2 trout fillets (5–6 oz each), skin-on or skinless
Salt & black pepper, to taste
2 Tbsp butter (for basting)
½ tsp garlic powder
1 tsp lemon zest (optional)
For the Dill Cream Sauce:
¼ cup sour cream or crème fraîche
1 Tbsp lemon juice
1 Tbsp fresh dill, chopped (or 1 tsp dried)
Salt & pepper, to taste
For the Roasted Fennel:
1 fennel bulb, trimmed and sliced into wedges
1 Tbsp ghee or butter, melted
Salt & pepper, to taste
Optional Garnish:
Extra dill, fennel fronds, or olive oil (off heat)
Macronutrients
(per serving, serves 2)
Protein: 35g
Fat: 30g
Carbs: 7g
Creamy Tuscan Turkey Skillet
Ground turkey in a garlic cream sauce with sun-dried tomatoes, spinach, and Italian herbs. See more →Ingredients
8 oz ground turkey
2 garlic cloves
2 Tbsp sun-dried tomatoes, chopped
1 cup spinach
¼ cup heavy cream
1 Tbsp butter
½ tsp Italian seasoning
Macronutrients
(per serving, makes 2)
Protein: 24g
Fat: 25g
Carbs: 7g
Portobello Mushroom Parmesan
Meaty portobello caps sautéed in butter, layered with sugar-free tomato sauce, melty mozzarella, and parmesan, then baked til golden. See more →Ingredients
4 large portobello mushroom caps, stems and gills removed
2 Tbsp butter (for sautéing)
Salt & pepper, to taste
½ tsp garlic powder
1 cup shredded mozzarella cheese
¼ cup grated parmesan cheese
1 cup sugar-free marinara sauce (or crushed tomatoes seasoned with herbs)
1 tsp dried oregano or Italian seasoning
1 tsp olive oil (optional, finishing drizzle)
Optional garnish: chopped fresh basil or parsley
Macronutrients
(per serving, makes 2)
Protein: 22g
Fat: 28g
Carbs: 14g
Turmeric Chicken Bowl
Golden turmeric-spiced chicken simmered with squash, onions, and garlic in a rich coconut milk sauce, served over buttery cauliflower rice and wilted spinach. See more →Ingredients
For the Chicken Skillet:
1.5 lbs boneless, skinless chicken thighs, cut into large chunks
2 Tbsp butter or tallow (for cooking)
1 tsp turmeric
½ tsp ground ginger
½ tsp cumin
Salt & pepper, to taste
1 small yellow onion, sliced
2 garlic cloves, minced
1½ cups yellow squash or zucchini, sliced into half-moons
2 cups fresh spinach
â…” cup full-fat coconut milk (canned, unsweetened)
1 Tbsp lemon juice (optional, for balance)
For the Cauliflower Rice:
2 cups cauliflower rice (fresh or frozen)
1 Tbsp butter
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for drizzle, off heat only)
Fresh cilantro or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 32g
Fat: 33g
Carbs: 8g
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →Ingredients
6 oz cod or halibut, cubed
2 slices bacon
½ bulb fennel, chopped
¼ cup celery, diced
¼ cup onion, diced
1 cup unsweetened almond milk
¼ cup heavy cream
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 38g
Fat: 32g
Carbs: 7g
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →Ingredients
For the Meat Sauce:
1 lb ground beef (or half beef, half Italian sausage)
2 cloves garlic, minced
½ small onion, finely chopped
1½ cups crushed tomatoes (no sugar added)
1 tsp dried oregano
½ tsp dried basil
½ tsp paprika
Salt & pepper, to taste
1 Tbsp butter (for cooking)
For the Zoodle Base:
3 medium zucchini, spiralized into zoodles
½ tsp salt (to draw out moisture)
1 Tbsp butter (for sautéing)
For the Cheese Topping:
1 cup shredded mozzarella
¼ cup grated parmesan
½ cup ricotta or cottage cheese (optional, for layering)
Optional Finishing:
1 tsp olive oil (drizzled after baking)
Fresh basil or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 31g
Carbs: 9g
Mustard Cream Pork Tenderloin
Juicy pork tenderloin roasted with garlic, served with a mustard cream pan sauce and roasted turnips. See more →Ingredients
8 oz pork tenderloin
1 Tbsp butter (for searing)
2 garlic cloves, smashed
½ tsp thyme
¼ cup heavy cream
1 Tbsp Dijon mustard
1 cup turnips, cubed
1 Tbsp tallow (for roasting)
Salt & pepper
Macronutrients
(per serving, makes 1)
Protein: 50g
Fat: 40g
Carbs: 7g
Tahini Chicken Skillet
Chicken thighs seared in butter and simmered in a creamy tahini garlic sauce, brightened with lemon and finished with fresh herbs. See more →Ingredients
1.5 lbs boneless, skinless chicken thighs
1 Tbsp butter (for searing)
Salt & pepper, to taste
1 tsp paprika
1 garlic clove, minced
½ cup chicken broth (no sugar or additives)
¼ cup tahini (pure sesame paste)
1 Tbsp lemon juice
1 tsp lemon zest
¼ tsp cumin
2 Tbsp fresh parsley or cilantro, chopped
1 tsp olive oil (for finishing only – optional)
Macronutrients
(per serving, makes 4)
Protein: 32g
Fat: 28g
Carbs: 4g
Swiss Steak
Beef steaks slowly simmered in a tomato-based onion and garlic sauce until melt-in-your-mouth soft. See more →Ingredients
1.5 lbs beef round steak or chuck steak, cut into 4 portions (about ½–¾" thick)
Salt & pepper, to taste
1 tsp smoked paprika
1 tsp garlic powder
2 Tbsp butter (for searing)
1 small yellow onion, thinly sliced
2 cloves garlic, minced
1 cup crushed tomatoes (no sugar added)
½ cup beef broth (no sugar or additives)
1 tsp dried oregano or thyme
Optional: ½ tsp red pepper flakes (for heat)
Optional: chopped fresh parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 38g
Fat: 25g
Carbs: 5g
Thai Coconut Mussels
Tender mussels simmered in a spicy Thai-inspired coconut broth with ghee, garlic, chili, and lime. See more →Ingredients
2 lbs fresh mussels, cleaned and debearded
2 Tbsp ghee
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1 small red chili or ½ tsp red pepper flakes (adjust to taste)
¾ cup full-fat coconut milk (unsweetened)
1 Tbsp fish sauce (or coconut aminos for a milder option)
1 tsp lime zest
1 Tbsp lime juice
Optional: fresh cilantro or Thai basil, for garnish
Optional: 1 tsp olive oil (for finishing, off heat only)
Macronutrients
(per serving, serves 3)
Protein: 22g
Fat: 30g
Carbs: 8g
The FRAGO Series
Thirteen military-inspired group workouts designed to build fitness, teamwork, and leadership under fatigue.
Visceral Fat: The Hidden Fat That Drives Insulin Resistance
Why the location of body fat matters as much as the amount.
Ahead of Alzheimer's: Episode 1
Former physician Dr. Brent Beasley shares his journey with early-onset Alzheimer's
Glioma Cells Depend on Fermentation of Both Glucose and Glutamine
Malignant glioma cells maintain energy production through dual fermentation pathways rather than oxidative phosphorylation.
How Sedentarism Alters Human Bioenergetics
Study reveals widespread impairments in mitochondrial function and metabolic flexibility in inactive adults.
The Layperson's Guide to Hyperlipid
An introduction to the ROS theory of obesity and how mitochondria regulate energy balance.
No Raw Data, No Science
Another possible source of the reproducibility crisis.
Macroclimbing
Our heritage is deeply rooted in both climbing and bipedalism, i.e., both swinging from the trees and functioning on two feet.
Serotonin: Effects in disease, aging and inflammation
Serotonin may play a larger role in stress and chronic disease than commonly believed.
The Origins of the Mess
Flawed scientific thinking lies at the heart of postmodern scientific, medical, and institutional failures
Chicken with Ratatouille
Seared chicken served with a rustic Provençal ratatouille of zucchini, eggplant, bell peppers, and tomatoes.
See more →
Can Energy Help Explain Why Stress Makes Us Sick?
A New Model Based on Brain Energy Allocation May Connect Chronic Stress, Mental Health, and Physical Illness
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