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
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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 →
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Lamb Kofta Stuffed Bell Peppers
Lamb kofta stuffed into roasted bell peppers with a light olive-oil finish. See more →
Beef Stroganoff Scrambled Eggs
Fluffy scrambled eggs blended with tender beef, buttery mushrooms, rich sour cream, and melted Gruyère for an ultra-creamy stroganoff-style breakfast. See more →
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Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →
Narrative, Data, and Method
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Cajun Shrimp and Sausage Skillet
A bold, one-pan meal packed with smoky sausage, spicy shrimp, and sautéed peppers, finished with a buttery Cajun kick. See more →
Undisclosed financial conflicts of interest in DSM-5-TR
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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.
50-40-30-20-10 reps for time:
Wall-ball shots
Box jumps
Men throw a 20-lb ball to 10’, and jump a 24” box.
Women throw a 14-lb ball to 9’, and jump a 20” box.
5 rounds for time of:
25 GHD sit up
20 dumbbell snatches
15-calorie row
Men use a 50-lb DB.
Women use a 35-lb DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →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
Beef Stroganoff Scrambled Eggs
Fluffy scrambled eggs blended with tender beef, buttery mushrooms, rich sour cream, and melted Gruyère for an ultra-creamy stroganoff-style breakfast. See more →Ingredients
3 eggs
3 oz ground beef or thinly sliced sirloin
¼ cup mushrooms, thinly sliced
2 Tbsp sour cream
1 oz Gruyère cheese, shredded
1 Tbsp butter (for cooking)
1 Tbsp butter (for finishing)
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 42g
Fat: 50g
Carbs: 4g
Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →Ingredients
1 Tbsp butter
½ cup chopped onion (optional)
2 cloves garlic, minced
1 cup cauliflower florets, chopped small
1 cup shredded cooked chicken (skin on, if possible)
½ cup chopped spinach or kale
2 cups chicken broth
½ cup heavy cream
2 oz cream cheese, cubed
2 Tbsp grated Parmesan, plus extra for garnish
2 slices bacon, cooked crisp and crumbled (optional)
½ tsp dried thyme
½ tsp dried oregano
½ tsp paprika
Salt and freshly ground pepper, to taste
Macronutrients
Protein: 70g
Fat: 90g
Carbs: 20g
Cajun Shrimp and Sausage Skillet
A bold, one-pan meal packed with smoky sausage, spicy shrimp, and sautéed peppers, finished with a buttery Cajun kick. See more →Ingredients
For the Skillet:
6 oz shrimp, peeled and deveined
4 oz andouille or spicy beef sausage, sliced into rounds
¼ cup red bell pepper, diced
¼ cup green bell pepper, diced
2 Tbsp red onion, diced
1 Tbsp butter (for cooking)
1 Tbsp olive oil (for finishing)
1 tsp Cajun seasoning
½ tsp smoked paprika
¼ tsp cayenne pepper (adjust to taste)
¼ tsp garlic powder
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp fresh parsley, chopped (for garnish)
Macronutrients:
Protein: 45g
Fat: 50g
Carbs: 5g
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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
Ketogenic diet as an adjunct therapy in college students with major depressive disorder
Ketogenic intervention linked to large mood and metabolic improvements
Narrative, Data, and Method
Begin with data, follow with method and conclude with narrative
Undisclosed financial conflicts of interest in DSM-5-TR
Financial ties remain widespread among authors of psychiatry’s most influential diagnostic manual
Lamb Köfte with Garlic-Butter Yogurt Sauce
Spiced lamb patties served with a rich garlic-butter yogurt sauce for a flavorful, Mediterranean-inspired dish.
See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 overhead squats
20 strict chest-to-bar pull-ups
Confessions of an LNT Heretic
What Happens When You Challenge Biomedical and Environmental Dogma: Rebuttal of Beyea Commentary 2024
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