Thai-Inspired Chicken Meatballs with Cucumber & Mint Slaw
This dish brings in Thai-inspired flavors with ginger, lime, and fresh herbs. The cucumber and mint slaw provides a crisp, refreshing contrast to the savory, spiced chicken meatballs. See more →
Return to the Mission
Greg Glassman on MetFix refocusing efforts towards the fight against chronic disease. See more →
Garlic Herb Beef Kebobs with Creamy Feta & Blue Cheese Sauces
Two creamy, tangy sauces to enjoy with savory, herb-infused beef kebobs. The feta sauce adds a refreshing Mediterranean flavor, while the blue cheese sauce delivers a rich, bold contrast. See more →
Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between each round. Record time for each of five rounds.
See more →“The Girls” for Grandmas!
Here we offer versions of benchmark workouts that have been “tuned down” in intensity and had exercises substituted to accommodate any audience. See more →
Prosciutto-Wrapped Green Beans & Poached Egg with Parmesan
Crunchy green beans paired with a rich, runny yolk from a poached egg, topped with a sprinkle of Parmesan for a nutty, salty finish. See more →
Where’s the Controversy? The Science of Optimum Health Is Largely Settled
Webinar with Ivor Cummins See more →
Garlic and Pepper-Crusted Steak With Grilled Vegetables
Steak is seasoned with bold spices and served with grilled vegetables. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice SLIPS for 25 minutes.
See more →Ethical Collapse in the Peer Review of a Leading Vaccine Journal
This saga, by Yaakov Ophir and Yaffa Shir-Raz, details one account of how the peer review process was manipulated to censor dissenting opinions. See more →
Turkey & Cream Cheese Cabbage Wraps
This dish features sautéed ground turkey cabbage wraps with a creamy filling. See more →
Defining Misconduct
Scientific misconduct is ever becoming more recognized as a problem, yet what exactly constitutes misconduct varies by source. See more →
Cajun Chicken Skewers with Cauliflower Mash & Sautéed Spinach
Savory Cajun chicken skewers marinated in garlic-lime butter, served with creamy cauliflower mash and garlicky sautéed spinach. See more →
Cancer Watchers. Diabetes Watchers. Stroke Watchers...
"MetFix is the only commercial entity concerned with education in the care and feeding of your mitochondria." See more →
Soy-Marinated Eggs with Beef & Broccoli
Tender marinated eggs and savory seared beef are paired with crisp veggies for a meal packed with bold umami flavor. See more →
How Your Family Doc Became a Drug Enforcement Agent
Have primary care physicians shifted from being independent medical professionals to enforcers of pharmaceutical and governmental protocols? See more →
Chicken & Broccolini Salad with Sesame-Ginger Dressing
A sesame-ginger dressing for a zesty, Asian-inspired flavor. The Greek yogurt adds creaminess to balance the sesame oil and ginger. See more →
Risk Calculators Questioned
Dr. Malcolm Kendrick asks why there are so many risk calculators. See more →
Beef Kebobs & Tangy Feta Sauce
Flavorful beef kebobs, grilled with colorful veggies and served with a tangy, herbed creamy feta sauce. See more →
Spicy Cauliflower Rice with Spinach, Avocado, and Eggs
This dish adds ginger and red pepper flakes to keep the dish flavorful with a bit of heat. See more →
Sprints and Strict
50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups
Assistance for Bodyweight Exercises
Designed for universal scalability' finds its greatest challenge with bodyweight exercises – the stuff we call 'gymnastics.' See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between each round. Record time for each of five rounds.
From the first group of the original Benchmark Workouts, Barbara gives us large sets of four of our favorite movements, mixed in with some rest to keep us sprinting.
See more →The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.
Compare to 250310.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice SLIPS for 25 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo - MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
7 rounds for time of:
10 push jerks
10 pull-ups
Pick a load for the jerks that allows you to complete all 10 reps unbroken in the early rounds, but maybe not near the end.
See more →For Time:
Row 5,000 meters
And,
Run 5,000 meters
Partition the two exercises however you like.
See more →For Load:
Split jerk 1-1-1-1-1-1-1 reps
Then, practice SLIPS for 30 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo - MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
Sprints and Strict
50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups
Take ample rest between each exercise.
Each bike should be an all out sprint. The HSPU’s should be controlled, and may require spotting and assistance from your gym mates. Consider the GHD for the sit-ups if you’ve had previous exposure.
See more →Thai-Inspired Chicken Meatballs with Cucumber & Mint Slaw
This dish brings in Thai-inspired flavors with ginger, lime, and fresh herbs. The cucumber and mint slaw provides a crisp, refreshing contrast to the savory, spiced chicken meatballs. See more →Ingredients
For the Chicken Meatballs:
8 oz ground chicken
¼ cup almond flour
1 egg, beaten
1 Tbsp fresh ginger, grated
1 clove garlic, minced
1 Tbsp green onions, finely chopped
½ tsp fish sauce (or soy sauce)
¼ tsp chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
1 Tbsp coconut oil
For the Cucumber & Mint Slaw:
1 cup cucumber, julienned or thinly sliced
½ cup red cabbage, thinly sliced
¼ cup carrot, julienned
1 Tbsp fresh mint, chopped
1 Tbsp fresh cilantro, chopped
1 Tbsp rice vinegar
½ Tbsp lime juice
½ Tbsp olive oil
¼ tsp sesame seeds (optional)
Salt and pepper, to taste
Macronutrients
Protein: 32g
Fat: 28g
Carbohydrates: 9g
Garlic Herb Beef Kebobs with Creamy Feta & Blue Cheese Sauces
Two creamy, tangy sauces to enjoy with savory, herb-infused beef kebobs. The feta sauce adds a refreshing Mediterranean flavor, while the blue cheese sauce delivers a rich, bold contrast. See more →Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
½ tsp dried rosemary
¼ tsp smoked paprika
Salt and pepper, to taste
½ red onion, cut into chunks
½ green bell pepper, cut into chunks
½ yellow zucchini, sliced into thick rounds
½ cup cherry tomatoes
For the Creamy Feta Sauce:
¼ cup feta cheese, crumbled
2 Tbsp Greek yogurt
1 Tbsp olive oil
½ Tbsp lemon juice
½ clove garlic, minced
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
For the Blue Cheese Sauce:
¼ cup blue cheese, crumbled
2 Tbsp sour cream
1 Tbsp mayonnaise (optional for extra creaminess)
½ Tbsp white wine vinegar
¼ tsp black pepper
Salt, to taste
Macronutrients
Protein: 45g
Fat: 50g
Carbs: 12g
Prosciutto-Wrapped Green Beans & Poached Egg with Parmesan
Crunchy green beans paired with a rich, runny yolk from a poached egg, topped with a sprinkle of Parmesan for a nutty, salty finish. See more →Ingredients
8-10 green beans, trimmed
2 slices prosciutto (or use thin bacon strips)
½ Tbsp butter
¼ tsp black pepper
¼ tsp garlic powder (optional)
1 large egg
1 Tbsp white vinegar (for poaching water)
Salt, to taste
1 Tbsp grated Parmesan cheese
Fresh parsley or chives, chopped
Freshly ground black pepper
Macronutrients
Protein: 18g
Fat: 16g
Carbohydrates: 4g
Garlic and Pepper-Crusted Steak With Grilled Vegetables
Steak is seasoned with bold spices and served with grilled vegetables. See more →Ingredients
3½ oz steak, sirloin
3 tsp ground black pepper
½ tsp smoked paprika
1 clove garlic, minced
3 Tbsp red bell pepper, diced
1 small zucchini, sliced
4 asparagus spears, cut into 1 inch sections
1 tsp Italian herbs, dried
2 Tbsp butter
1 slice lemon
1 tsp salt
1 Tbsp fresh parsley, chopped
Macronutrients
Protein: 25g
Fat: 20g
Carbohydrates: 6g
Turkey & Cream Cheese Cabbage Wraps
This dish features sautéed ground turkey cabbage wraps with a creamy filling. See more →Ingredients
3 oz ground turkey
2 Tbsp red onion, diced
1 Tbsp butter
2 red cabbage leaves, for wrapping
1 Tbsp cilantro, chopped
½ tsp garlic, minced
2 Tbsp cream cheese
¼ red bell pepper, diced
Macronutrients
Protein: 19g
Fat: 24g
Carbohydrates: 7g
Cajun Chicken Skewers with Cauliflower Mash & Sautéed Spinach
Savory Cajun chicken skewers marinated in garlic-lime butter, served with creamy cauliflower mash and garlicky sautéed spinach. See more →Ingredients:
Chicken Skewers:
6 oz chicken breast, boneless and skinless, cut into strips
2 Tbsp butter, melted
1 tsp lime juice
1 clove garlic, minced
¼ tsp ground cumin
¼ tsp dried oregano
¼ tsp sea salt
½ tsp Cajun seasoning
2 wooden skewers, soaked in water for 30 minutes
Cauliflower Mash & Sautéed Spinach:
1 cup cauliflower florets
2 Tbsp sour cream
1 Tbsp butter
Salt and pepper, to taste
1 cup fresh spinach leaves
1 tsp butter
1 clove garlic, minced
Salt and pepper, to taste
Macronutrients:
Protein: 38g
Fat: 32g
Carbs: 5g
Soy-Marinated Eggs with Beef & Broccoli
Tender marinated eggs and savory seared beef are paired with crisp veggies for a meal packed with bold umami flavor. See more →Ingredients
½ oz red bell pepper, thinly sliced
4 oz beef, thinly sliced
½ oz broccoli florets
1 Tbsp scallions, chopped
1 Tbsp butter
¼ cup soy sauce (or coconut aminos)
2 eggs
½ tsp black sesame seeds
1 tsp ginger, grated
1 tsp white vinegar (optional)
Salt and pepper, to taste
Macronutrients:
Protein: 42g
Fat: 25g
Carbs: 5g
Chicken & Broccolini Salad with Sesame-Ginger Dressing
A sesame-ginger dressing for a zesty, Asian-inspired flavor. The Greek yogurt adds creaminess to balance the sesame oil and ginger. See more →Ingredients
3 oz chicken breast, sliced (grilled or poached)
⅓ cup broccolini
2 Tbsp cilantro, chopped
2 Tbsp sunflower seeds, toasted
½ tsp sesame oil
1 tsp olive oil
½ tsp grated fresh ginger
¼ cup red cabbage, shredded
¼ cup carrot, shredded
1 ½ Tbsp plain Greek yogurt
⅓ cup baby spinach
1 tsp soy sauce (or tamari for gluten-free option)
1 tsp rice vinegar
Salt and pepper to taste
Macronutrients
Protein: 24g
Fat: 20g
Carbohydrates: 8g
Beef Kebobs & Tangy Feta Sauce
Flavorful beef kebobs, grilled with colorful veggies and served with a tangy, herbed creamy feta sauce. See more →Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
¼ tsp smoked paprika
Salt and pepper, to taste
½ red onion, cut into chunks
½ green bell pepper, cut into chunks
½ yellow zucchini, sliced into thick rounds
½ cup cherry tomatoes
For the Creamy Feta Sauce:
¼ cup feta cheese, crumbled
2 Tbsp Greek yogurt
1 Tbsp olive oil
½ Tbsp lemon juice
½ clove garlic, minced
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
Macronutrients
Protein: 56g
Fat: 60g
Carbs: 16g
Spicy Cauliflower Rice with Spinach, Avocado, and Eggs
This dish adds ginger and red pepper flakes to keep the dish flavorful with a bit of heat. See more →Ingredients
⅓ cup avocado, diced
1 Tbsp scallions, chopped
¼ cup vegetable broth
1 Tbsp butter
1 Tbsp red onions, diced
½ tsp white sesame seeds, toasted
2 Tbsp tomato paste
½ tsp ginger, minced
⅓ cup baby spinach
½ cup grated cauliflower
2 eggs, fried or poached
½ tsp crushed red pepper flakes, for heat
Salt and pepper to taste
Macronutrients
Protein: 17g
Fat: 28g
Carbohydrates: 9g
Return to the Mission
Greg Glassman on MetFix refocusing efforts towards the fight against chronic disease.
“The Girls” for Grandmas!
Here we offer versions of benchmark workouts that have been “tuned down” in intensity and had exercises substituted to accommodate any audience.
Where’s the Controversy? The Science of Optimum Health Is Largely Settled
Webinar with Ivor Cummins
Ethical Collapse in the Peer Review of a Leading Vaccine Journal
This saga, by Yaakov Ophir and Yaffa Shir-Raz, details one account of how the peer review process was manipulated to censor dissenting opinions.
Defining Misconduct
Scientific misconduct is ever becoming more recognized as a problem, yet what exactly constitutes misconduct varies by source.
Cancer Watchers. Diabetes Watchers. Stroke Watchers...
"MetFix is the only commercial entity concerned with education in the care and feeding of your mitochondria."
How Your Family Doc Became a Drug Enforcement Agent
Have primary care physicians shifted from being independent medical professionals to enforcers of pharmaceutical and governmental protocols?
Risk Calculators Questioned
Dr. Malcolm Kendrick asks why there are so many risk calculators.
Fasting, Feeding, and Exercise: Part 2
What happens when we exercise fasted vs. fed.
Assistance for Bodyweight Exercises
Designed for universal scalability' finds its greatest challenge with bodyweight exercises – the stuff we call 'gymnastics.'
Lemony Ground Turkey and Kale Soup
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil.
See more →
The Truth About Protein Drinks and Shakes
Consumer Report on what else is in protein drinks
See more →
