Smoked Salmon Spirals with Lemon Cream Cheese Sauce
Smoked salmon rolled into spirals and topped with a bright, creamy lemon-dill cream cheese sauce. See more →
Ketone Metabolic Therapy
Evidence, Applications, and Practical Tools.Webinar with Dr. Dom D’Agostino. See more →
Chicken and Shrimp Gumbo
A rich, deeply flavored gumbo with tender chicken, juicy shrimp, and an extra-fatty buttery roux—loaded with Cajun spices. See more →
Seared Swordfish with Roasted Pepper-Basil Relish
Seared swordfish steaks topped with a savory roasted red pepper and basil relish, finished with a drizzle of olive oil. See more →
Butter-Basted Ribeye with Garlic Parmesan Vegetables
Ribeye steak crusted in bold Montreal seasoning, basted with hot garlic butter, and served with tender zucchini and asparagus tossed in melted. See more →
27-year-old Nature paper earns expression of concern
Delayed response to image manipulation See more →
Turkey Ricotta Meatballs with Garlic Herb Marinara
Turkey meatballs enriched with creamy ricotta and extra cheese, served over buttery zucchini ribbons, and topped with a rich garlic herb marinara sauce. See more →
Role of advanced glycation end products in cardiovascular disease
AGEs form under hyperglycemic conditions like diabetes. See more →
Pot Roast with Roasted Vegetables
Slow-cooked chuck roast seared in butter and braised with herbs and hearty vegetables, finished with a rich, savory homemade blend of spices. See more →
Blackened Cod with Roasted Red Pepper Salsa
Spicy blackened cod fillets paired with a smoky-sweet roasted red pepper salsa. See more →
20-minute AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
Peer Review
Melinda Baldwin from the American Institute of Physics delves into the historical evolution of the process. See more →
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →
3 rounds of Half Tabata
Strict handstand push-ups
½ bodyweight push press
Strict knees-to-elbows
½ bodyweight hang power snatch
Rest 2 minutes
See more →Longevity and Strength: Why do the old get weak?
Analyzing strength loss of aging athletes compared to those that remain sedentary See more →
Pork Meatloaf with Cream Sauce & Green Beans
Herb-seasoned pork meatloaf is baked until tender and served with a rich, buttery cream sauce and a side of sautéed green beans. See more →
Of Course Overeating Makes Us Fat... Except When It Doesn't?
What a pair of experiments—one a thought experiment, one a century old—tell us about the illogic of overeating. See more →
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →
The Glute-Ham Developer Sit-Up
The benefits of the GHD sit-up explained, along with a cautionary tale of their potency. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →7 rounds for time:
7 dumbbell bench presses
5 L pull-ups
Choose a set of dumbbells heavy enough that you may need to break the 7 reps into multiple sets.
See more →For load:
Overhead squat 3-3-3-3-3 reps
Additionally, practice scales for 10 minutes and stretch for another 10 minutes.
Compare 250525.
See more →7 rounds for time:
Run 400 meters
Rest 2 minutes
Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
12 thrusters
12 strict pull-ups
Choose a load for the thruster that allows you to complete 12 reps unbroken during the first round, but with difficulty.
See more →20-minute AMRAP
Complete as many rounds in 20 minutes of:
1-mile bike
10 double-bodyweight deadlifts
If needed, reduce the load but keep it heavy. The weight should be heavier than your 10-rep max.
See more →3 rounds of Half Tabata
Strict handstand push-ups
½ bodyweight push press
Strict knees-to-elbows
½ bodyweight hang power snatch
Rest 2 minutes
Half Tabata is 4 rounds of 20 seconds of work then 10 seconds of rest (2 minutes total.) So each round you'll do 2 minutes of HSPU, 2 minutes of push press, 2 minutes of K2E, 2 minutes of snatching, then rest 2 minutes before repeating.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds:
1 minute of double-unders
20 GHD sit-ups
30 squats
Note the number of double-unders completed each round. At the end, subtract the total number of double-unders from your time (in seconds) for your final score.
See more →Smoked Salmon Spirals with Lemon Cream Cheese Sauce
Smoked salmon rolled into spirals and topped with a bright, creamy lemon-dill cream cheese sauce. See more →Ingredients
4 oz smoked salmon slices
2 Tbsp cream cheese, softened
1 Tbsp sour cream
1 tsp lemon juice
½ tsp lemon zest
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
1 Tbsp butter, melted (for brushing, optional)
1 cup baby spinach or arugula
Macronutrients
Protein: 22g
Fat: 30g
Carbs: 2g
Chicken and Shrimp Gumbo
A rich, deeply flavored gumbo with tender chicken, juicy shrimp, and an extra-fatty buttery roux—loaded with Cajun spices. See more →Ingredients
3 Tbsp butter (for roux and sautéing)
½ cup chopped onion
½ cup chopped green bell pepper
½ cup chopped celery
2 cloves garlic, minced (plus 1 clove minced for sauce)
½ tsp smoked paprika
1 tsp Cajun seasoning (no added sugar)
½ tsp dried thyme
Salt and pepper, to taste
1½ cups chicken broth
1 Tbsp apple cider vinegar
1 Tbsp soy sauce
1 tsp ginger paste
1 tsp ground mustard
2 Tbsp water
Pinch cinnamon
½ tsp onion powder
1 bay leaf
½ cup diced cooked chicken (thigh or breast)
6 medium raw shrimp, peeled and deveined
2 Tbsp heavy cream
Fresh parsley or scallions, for garnish
Macronutrients
Protein: 28g
Fat: 32g
Carbs: 9g
Seared Swordfish with Roasted Pepper-Basil Relish
Seared swordfish steaks topped with a savory roasted red pepper and basil relish, finished with a drizzle of olive oil. See more →Ingredients
For the Swordfish:
6 oz swordfish steak, about 1 inch thick
1 Tbsp butter (for searing)
Salt and black pepper, to taste
1 Tbsp olive oil (for finishing)
For the Roasted Pepper-Basil Relish:
¼ cup roasted red bell pepper, finely diced
¼ cup cherry tomatoes, finely diced
2 Tbsp Kalamata olives, pitted and finely chopped
1 Tbsp fresh basil, finely chopped
1 Tbsp red onion, finely minced
1 tsp capers, drained
1 Tbsp olive oil
1 tsp lemon juice
¼ tsp dried oregano
¼ tsp black pepper
Macronutrients
Protein: 42g
Fat: 31g
Carbs: 5g
Butter-Basted Ribeye with Garlic Parmesan Vegetables
Ribeye steak crusted in bold Montreal seasoning, basted with hot garlic butter, and served with tender zucchini and asparagus tossed in melted. See more →Ingredients
8 oz ribeye steak
1 Tbsp butter (for initial searing)
2 Tbsp butter (for basting)
1 clove garlic, crushed
1 tsp fresh thyme leaves (optional)
For the Seasoning:
1 tsp coarse sea salt
1 tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp crushed red pepper flakes
¼ tsp coriander seeds, lightly crushed
¼ tsp dill seeds or dried dill
¼ tsp mustard powder
For the Garlic Parmesan Vegetables:
½ cup zucchini, sliced into half moons
¼ cup asparagus tips
1 Tbsp butter (for vegetables)
½ tsp garlic powder
Salt and pepper, to taste
2 Tbsp Parmesan cheese, finely grated
Macronutrients
Protein: 58g
Fat: 68g
Carbs: 5g
Turkey Ricotta Meatballs with Garlic Herb Marinara
Turkey meatballs enriched with creamy ricotta and extra cheese, served over buttery zucchini ribbons, and topped with a rich garlic herb marinara sauce. See more →Ingredients
8 oz ground turkey
⅓ cup whole milk ricotta cheese
1 egg
3 Tbsp grated Parmesan
¼ cup almond flour
1 Tbsp heavy cream
½ tsp garlic powder
½ tsp dried basil
¼ tsp salt
2 Tbsp tallow (1 Tbsp for meatballs, 1 Tbsp for zucchini)
1 cup zucchini ribbons or spiralized zucchini
2 Tbsp butter (for zucchini)
Salt and pepper, to taste
For the Garlic Herb Marinara:
½ cup tomato sauce
1 clove garlic, minced
2–3 fresh basil leaves, torn
½ tsp dried oregano
2 Tbsp olive oil (1 Tbsp stirred into sauce, 1 Tbsp for drizzling on top)
2 Tbsp heavy cream (to enrich the sauce)
Macronutrients
Protein: 52g
Fat: 60g
Carbs: 9g
Pot Roast with Roasted Vegetables
Slow-cooked chuck roast seared in butter and braised with herbs and hearty vegetables, finished with a rich, savory homemade blend of spices. See more →Ingredients
2½–3 lbs beef chuck roast
Salt and pepper, to taste
1 tsp garlic powder
1 tsp onion powder
2 Tbsp butter (for searing)
2 cups beef broth (no sugar added)
1 Tbsp tomato paste
1 tsp apple cider vinegar
1 tsp soy sauce (or coconut aminos)
½ tsp ginger paste
½ tsp ground mustard
2 Tbsp water
Pinch of cinnamon
½ tsp minced garlic
½ tsp onion powder (extra, in addition to the dry rub)
For the Vegetables:
1 cup chopped celery
1 cup chopped turnips (or rutabaga, peeled)
1 cup chopped cauliflower
1 Tbsp butter (for vegetables)
Macronutrients
(makes several servings)
Protein: 140g
Fat: 95g
Carbs: 18g
Blackened Cod with Roasted Red Pepper Salsa
Spicy blackened cod fillets paired with a smoky-sweet roasted red pepper salsa. See more →Ingredients
For the Cod:
6 oz cod fillet, patted dry
1 Tbsp butter (for searing)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
¼ tsp cayenne pepper (adjust to heat preference)
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Roasted Red Pepper Salsa:
½ cup roasted red bell pepper, diced
2 Tbsp red onion, finely diced
1 Tbsp fresh parsley, chopped
1 clove garlic, finely minced
1 Tbsp olive oil
1 tsp lemon juice
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 42g
Fat: 28g
Carbs: 4g
Grilled Halloumi and Steak Salad
Grilled steak and golden halloumi served over crisp arugula and roasted peppers, finished with a bright lemon-garlic-oregano dressing. See more →Ingredients
For the Salad:
6 oz sirloin steak, seasoned with salt and pepper
4 oz halloumi cheese, sliced into ¼-inch thick slabs
2 cups fresh arugula
½ cup roasted red bell peppers, sliced into strips
1 Tbsp butter (for searing steak)
Salt and black pepper, to taste
For the Lemon Garlic Oregano Dressing:
2 Tbsp olive oil
1 Tbsp balsamic vinegar
1 Tbsp lemon juice
½ tsp Dijon mustard
1 clove garlic, finely minced
½ tsp dried oregano
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 50g
Fat: 40g
Carbs: 6g
Pork Meatloaf with Cream Sauce & Green Beans
Herb-seasoned pork meatloaf is baked until tender and served with a rich, buttery cream sauce and a side of sautéed green beans. See more →Ingredients
For the Meatloaf:
6 oz ground pork
1 egg
1 Tbsp almond flour
1 Tbsp onion, finely chopped
1 clove garlic, minced
½ tsp dried thyme
½ tsp salt
¼ tsp black pepper
½ Tbsp butter (for greasing)
For the Cream Sauce:
2 Tbsp heavy cream
1 Tbsp butter
½ tsp Dijon mustard
½ tsp garlic powder
Salt and pepper, to taste
For the Green Beans:
1 cup green beans, trimmed
½ Tbsp butter
Salt, to taste
Macronutrients
Protein: 39g
Fat: 50g
Carbs: 5g
Teriyaki Parchment Salmon with Garlic, Ginger & Sesame
Salmon fillets steamed in parchment with a savory garlic-ginger teriyaki glaze, finished with toasted sesame and fresh herbs. See more →Ingredients
For the Salmon Packet
Salmon fillet
½ cup bok choy or napa cabbage, shredded
2 Tbsp scallions, sliced
1 tsp toasted sesame seeds
1 sheet parchment paper
Salt and pepper, to taste
For the Garlic-Ginger Teriyaki Glaze
1 Tbsp coconut aminos
1 tsp rice vinegar (or apple cider vinegar)
1 tsp sesame oil (to finish, not for cooking)
1 clove garlic, finely minced
1 tsp fresh ginger, grated
1 Tbsp butter (for richness)
Pinch of red pepper flakes (optional)
Macronutrients
Protein: 40g
Fat: 32g
Carbs: 4g
Ketone Metabolic Therapy
Evidence, Applications, and Practical Tools.Webinar with Dr. Dom D’Agostino.
The Right Reasons
Dale King at the MetFix Muster event.
The Garage Gym
The space and equipment needed to build out an ideal training space.
27-year-old Nature paper earns expression of concern
Delayed response to image manipulation
Role of advanced glycation end products in cardiovascular disease
AGEs form under hyperglycemic conditions like diabetes.
The Philosophy of David Stove
The Hermitix Podcast with James Franklin
Peer Review
Melinda Baldwin from the American Institute of Physics delves into the historical evolution of the process.
Longevity and Strength: Why do the old get weak?
Analyzing strength loss of aging athletes compared to those that remain sedentary
Of Course Overeating Makes Us Fat... Except When It Doesn't?
What a pair of experiments—one a thought experiment, one a century old—tell us about the illogic of overeating.
The Glute-Ham Developer Sit-Up
The benefits of the GHD sit-up explained, along with a cautionary tale of their potency.
Blackened Chicken with Roasted Garlic Cauliflower Mash
Spice-crusted chicken breasts seared in butter and paired with creamy roasted garlic cauliflower mash.
See more →
Ten Years of Sharing Reproducible Research
Yale’s ISPS works to address the growing crisis of irreproducible science
See more →
