Greek Lemon Chicken with Arugula and Fennel Salad
Pan-seared chicken thighs marinated in lemon, garlic, and oregano, served alongside a crisp arugula and fennel salad with a bright lemon-olive vinaigrette. See more →
Citrus Chipotle Tilapia
Tilapia fillets, infused with smoky homemade adobo and bright citrus. Finished with a drizzle of olive oil over chopped cilantro and lime wedges. See more →
3 rounds for reps:
Max rep pull-ups
Max rep ¾ bodyweight bench press
Max squats in 60 seconds
Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →
7-minute AMRAP
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
3 thrusters
Spicy Avocado Ranch Salad
A crisp garden salad layered with butter-seared chicken thighs, creamy spicy avocado ranch, and a finishing drizzle of olive oil. See more →
For time:
30 GHD sit-ups
30 burpees
Run 1 mile
25 GHD sit-ups
25 burpees
Run 1 mile
20 GHD sit-ups
20 burpees
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Creamy Tuscan Shrimp
Shrimp simmered in a creamy Parmesan sauce with sun-dried tomatoes and spinach, finished with a drizzle of olive oil for a rich Tuscan-inspired dish See more →
Arugula Pesto with Zucchini Noodles and Chicken
Fresh zucchini noodles tossed with pesto, chicken, and toasted nuts. See more →
Lamb Bolognese with Zucchini Noodles
Herb-infused lamb bolognese simmered with tomatoes and spooned over light zucchini noodles See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 strict toes-to-bars
The Ripple Effect of Fraudulent Science
Regulatory policy rooted in a historic lab misrepresentation See more →
Kimchi Cauliflower Fried Rice
A twist on fried rice featuring cauliflower, tangy kimchi, and savory eggs, finished with a drizzle of olive oil See more →
10 rounds for time:
Row 200 meters
7 dumbbell push press
1 legless rope climb, 15-foot rope
Payments to Peer Reviewers of Major Medical Journals
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Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →
French Onion Steak and Egg Quiches
Savory mini quiches layered with caramelized onions, tender steak, and a rich cheese topping, all nestled into a crispy pork rind and almond flour crust. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for reps:
Max rep pull-ups
Max rep ¾ bodyweight bench press
Max squats in 60 seconds
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 →7-minute AMRAP
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
3 thrusters
Men use 185 lb.
Women use 125 lb.
For time:
30 GHD sit-ups
30 burpees
Run 1 mile
25 GHD sit-ups
25 burpees
Run 1 mile
20 GHD sit-ups
20 burpees
Additionally, practice handstands for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →75 reps for time:
½ bodyweight clean and jerk
Additionally, stretch for 20 minutes.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 strict toes-to-bars
Men use a 24” box.
Women use a 20” box
10 rounds for time:
Row 200 meters
7 dumbbell push press
1 legless rope climb, 15-foot rope
Men use 50-lb DBs.
Women use 35-lb DBs.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →12-9-6-3 reps for time:
1.5X bodyweight back squat
1.25X bodyweight hang power clean
Additionally, practice L-sits for 20 minutes.
See more →Greek Lemon Chicken with Arugula and Fennel Salad
Pan-seared chicken thighs marinated in lemon, garlic, and oregano, served alongside a crisp arugula and fennel salad with a bright lemon-olive vinaigrette. See more →Ingredients
2 skin-on, bone-in chicken thighs
2 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 tsp lemon zest
1 clove garlic, minced
½ tsp dried oregano
Salt and pepper, to taste
1 cup arugula
¼ cup fennel bulb, thinly shaved
2 Tbsp red onion, thinly sliced
4 Tbsp crumbled feta cheese
2 Tbsp olive oil (for dressing)
1 Tbsp lemon juice (for dressing)
½ tsp Dijon mustard (for dressing)
Salt and pepper, to taste (for dressing)
Macronutrients
Protein: 45g
Fat: 65g
Carbs: 7g
Citrus Chipotle Tilapia
Tilapia fillets, infused with smoky homemade adobo and bright citrus. Finished with a drizzle of olive oil over chopped cilantro and lime wedges. See more →Ingredients
2 Tbsp ghee (for cooking)
3 Tbsp butter (for cooking and finishing)
2 tilapia fillets (4–5 oz each)
For Homemade Adobo Sauce:
2 dried chipotle peppers, stems removed and soaked until softened
1 Tbsp tomato paste
1 clove garlic, minced
1 Tbsp apple cider vinegar
½ tsp smoked paprika
¼ tsp dried oregano
Pinch of salt
2 Tbsp water
For Citrus Marinade & Rub:
1 tsp lime zest
1 Tbsp lime juice
1 Tbsp orange juice
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp pepper
Finishing & Garnish:
1 Tbsp olive oil (for drizzling)
Fresh cilantro, chopped (for garnish)
Lime wedges (for serving)
Macronutrients
Protein: 49 g
Fat: 65 g
Carbs: 14 g
Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →Ingredients
2 medium bell peppers, halved and seeded
½ lb ground beef
½ Tbsp butter or beef tallow (for cooking)
1 cup fresh spinach, chopped
½ cup artichoke hearts, chopped (preferably marinated, drained)
2 oz cream cheese, softened
¼ cup shredded mozzarella cheese
1 small onion, finely chopped
1 clove garlic, minced
¼ tsp coarse sea salt
¼ tsp cracked black pepper
½ tsp dried Italian herbs (optional)
½ Tbsp extra virgin olive oil (for finishing)
Fresh parsley or basil, chopped (for garnish)
Macronutrients
Protein: 65g
Fat: 70g
Carbs: 25g
Spicy Avocado Ranch Salad
A crisp garden salad layered with butter-seared chicken thighs, creamy spicy avocado ranch, and a finishing drizzle of olive oil. See more →Ingredients
For the Chicken:
6 oz boneless, skinless chicken thigh
1 Tbsp butter (for searing)
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp salt
¼ tsp black pepper
For the Spicy Avocado Ranch Dressing:
½ ripe avocado
¼ cup full-fat sour cream
2 Tbsp mayonnaise (avocado or olive oil–based)
1 Tbsp lemon juice
1 Tbsp water (or as needed for thinning)
1 clove garlic, minced
1 Tbsp fresh chopped parsley
1 tsp chopped fresh dill (or ½ tsp dried)
½ tsp onion powder
½ tsp crushed red pepper flakes (adjust to spice level)
Salt & pepper, to taste
For the Garden Salad:
1 cup chopped romaine lettuce
½ cup chopped cucumber
¼ cup sliced radishes
¼ cup cherry tomatoes (halved — optional if strict keto)
2 Tbsp chopped green onions
1 hard-boiled egg, sliced
1 oz shredded sharp cheddar or crumbled feta
1 Tbsp olive oil (finishing drizzle)
Macronutrients
Protein: 60g
Fat: 90g
Carbs: 18g
Creamy Tuscan Shrimp
Shrimp simmered in a creamy Parmesan sauce with sun-dried tomatoes and spinach, finished with a drizzle of olive oil for a rich Tuscan-inspired dish See more →Ingredients
1 Tbsp butter
2 cloves garlic, minced
1 lb raw shrimp (peeled and deveined)
½ small onion, finely chopped
½ cup sun-dried tomatoes (packed in oil), drained and chopped
1½ cups baby spinach, packed
1 cup heavy cream
½ cup grated Parmesan cheese
½ tsp coarse sea salt
½ tsp cracked black pepper
¼ tsp red pepper flakes (optional)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 123g
Fat: 141g
Carbs: 30g
Arugula Pesto with Zucchini Noodles and Chicken
Fresh zucchini noodles tossed with pesto, chicken, and toasted nuts. See more →Ingredients
2 cooked chicken breasts (about 10 oz), sliced
2 medium zucchini, spiralized into noodles
1½ cups fresh arugula
¼ cup grated Parmesan cheese
¼ cup pine nuts or walnuts, toasted
1 clove garlic
¼ cup extra virgin olive oil (for blending pesto)
1 Tbsp butter or beef tallow (for cooking)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 90g
Fat: 110g
Carbs: 16g
Lamb Bolognese with Zucchini Noodles
Herb-infused lamb bolognese simmered with tomatoes and spooned over light zucchini noodles See more →Ingredients
1 lb ground lamb
1 Tbsp butter or beef tallow (for cooking)
1 small onion, finely chopped
2 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 Tbsp tomato paste (no sugar added)
1 tsp dried oregano
1 tsp dried basil
½ tsp crushed red pepper flakes (optional)
½ tsp coarse sea salt
½ tsp cracked black pepper
3 medium zucchini (spiralized into noodles)
1 Tbsp extra virgin olive oil (for finishing)
Fresh basil or parsley, chopped (for garnish)
Macronutrients
Protein: 89g
Fat: 115g
Carbs: 42g
Kimchi Cauliflower Fried Rice
A twist on fried rice featuring cauliflower, tangy kimchi, and savory eggs, finished with a drizzle of olive oil See more →Ingredients
1 Tbsp butter or beef tallow (for cooking)
2 eggs, lightly beaten
2 cups cauliflower rice (fresh or frozen)
½ cup kimchi, chopped
¼ cup green onions, chopped (plus extra for garnish)
½ cup cooked chicken or pork belly, diced (optional for added protein)
1 Tbsp coconut aminos or tamari (gluten-free)
½ tsp sesame oil
½ tsp coarse sea salt
¼ tsp cracked black pepper
Pinch of red pepper flakes (optional)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 40g
Fat: 41g
Carbs: 15g
Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →Ingredients
6 oz chicken breast or thigh, cut into bite-sized pieces
2 large pasture-raised eggs
1 Tbsp butter (for cooking)
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp onion powder
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp fresh parsley, chopped (optional, for garnish)
1 Tbsp olive oil (for finishing)
Macronutrients
Protein: 65g
Fat: 41g
Carbs: 3g
French Onion Steak and Egg Quiches
Savory mini quiches layered with caramelized onions, tender steak, and a rich cheese topping, all nestled into a crispy pork rind and almond flour crust. See more →Ingredients
For the Crust:
¾ cup finely crushed pork rinds
¼ cup almond flour
2 Tbsp butter, melted
¼ tsp salt
For the Filling:
8 oz sirloin steak, cooked medium-rare and diced
6 large pasture-raised eggs
½ cup heavy cream (or full-fat coconut milk for dairy-free)
2 medium yellow onions, thinly sliced
2 Tbsp butter (for caramelizing onions)
½ tsp garlic powder
¼ tsp dried thyme
Salt and pepper, to taste
½ cup Gruyère cheese, shredded (or aged Swiss)
Macronutrients
Protein: 150g
Fat: 199g
Carbs: 35g
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How “Logic” Can Lead One Astray
Productive Application of Force
The actual goal when seeking strength
Daley Fix #3
With Nick & Abrie Sellers
Mineral requirements for mitochondrial function
A connection to redox balance and cellular differentiation
Research Manipulation
Part 6: Placebos – the (not) nothing pill
Cancer as a metabolic disease
Implications for novel therapeutics
The Ripple Effect of Fraudulent Science
Regulatory policy rooted in a historic lab misrepresentation
Payments to Peer Reviewers of Major Medical Journals
JAMA report on drug and medical device manufacturers funding peer reviewers
Beyond the Prescription Pad
With Jen Garrett & Dan Egloff
Evidence based Fitness
Judging a program by its safety, efficacy, and efficiency
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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