Pan-Seared Pork with Garlic Butter Sauce & Green Beans
Pork cutlets are bathed in a rich garlic butter sauce, pan-seared, and served with crisp-tender green beans. See more →
Chicken Florentine
Seared chicken breast served over creamy sautéed spinach, paired with spicy garlic chili cauliflower. See more →
For time:
Lunge 200 meters with dumbbells, stopping after every 4 steps to complete 5 push presses with the dumbbells.
See more →More fraudulent history of cancer risk assessment
The US National Academy of Sciences Biological Effects of Atomic Radiation (BEAR) I Genetics Panel used falsified data greatly exaggerating hereditary cancer risks See more →
BBQ-Spiced Burger Bowl
Spiced beef patties served over a crisp, creamy garlic aioli slaw. See more →
The Curious Lessons of Calorie Restriction
What can we learn about aging well from the "potential downsides" of living hungry? See more →
Shrimp & Pepper Skewers with Cilantro Peanut Sauce
Grilled shrimp and peppers are skewered and served with a rich, creamy cilantro-peanut sauce bursting with bold, herbaceous flavor. See more →
Beef & Veggie Bowl with Sriracha and Fried Egg
Ground beef browned with tangy zucchini and carrots, topped with a spicy sriracha sauce and a crispy fried egg. See more →
Metabolic Conditioning
The distinctions between aerobic and anaerobic exercise, and interval training See more →
Rosemary Butter Chicken Thighs
Chicken thighs infused with fresh rosemary, garlic, and butter, finished with a drizzle of olive oil for rich, herbaceous flavor. See more →
Tackling the obesity crisis without drugs
How a focus on food policy could tackle the obesity crisis See more →
Montreal-Spiced Ribeye
A buttery ribeye steak crusted with a bold homemade Montreal seasoning. See more →
Weighing up the value of weight loss drugs
Weight loss medications have a long history of successive failures See more →
Seared Scallops with Cauliflower Purée and Chive Oil
Seared scallops served over a creamy cauliflower purée, finished with a vibrant drizzle of fresh chive oil. See more →
The Metabolism of Tumors in the Body
Otto Warburg’s 1926 paper that introduced the 'Warburg Effect` See more →
Green Goddess Chicken
Seared chicken breast topped with a rich green goddess sauce, served over a bed of fresh arugula. See more →
Smoky Beef Jerky Salad with Creamy Garlic Herb Dressing
Hearty salad featuring smoky air-fried beef jerky over crisp greens with creamy garlic herb dressing. See more →
For max reps:
2 minutes to run 400 meters
1 minute of air squats (2:00-3:00)
2 minutes to run 400 meters
2 minutes of front squats (5:00-7:00)
2 minutes to run 400 meters
3 minutes of overhead squats (9:00-12:00)
The 4S Study In Some More Detail
Why it matters that placebo-controlled trials can never be repeated 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 →
For time:
Lunge 200 meters with dumbbells, stopping after every 4 steps to complete 5 push presses with the dumbbells.
For load:
Front squat 3-3-3-3-3-3-3 reps
Additionally, practice planks for 20 minutes.
See more →21-15-9 reps for time:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups
Men use 35-lb DBs.
Women use 25-lb DBs
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 →
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 250501.
See more →For time:
Run 10k
On a trail, if you have a good course.
See more →For load:
Power snatch 3-3-3-3-3-3-3 reps
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For max reps:
2 minutes to run 400 meters
1 minute of air squats (2:00-3:00)
2 minutes to run 400 meters
2 minutes of front squats (5:00-7:00)
2 minutes to run 400 meters
3 minutes of overhead squats (9:00-12:00)
Use a barbell loaded to ½ bodyweight for the front and OH squats. Squat only during the stated time intervals. If you finish the run faster than 2 minutes, you’ve earned a few seconds rest. Run slower than 2 minutes and you’ve lost time to accumulate reps.
See more →Pan-Seared Pork with Garlic Butter Sauce & Green Beans
Pork cutlets are bathed in a rich garlic butter sauce, pan-seared, and served with crisp-tender green beans. See more →Ingredients
For the Pork & Green Beans:
6 oz pork loin or pork chop, boneless, pounded to ½" thickness
1 cup green beans, trimmed
1½ Tbsp butter (divided)
½ tsp garlic powder
Salt and pepper, to taste
For the Garlic Butter Sauce:
1 Tbsp butter
1 clove garlic, minced
1 tsp lemon juice
½ tsp Dijon mustard (optional for depth)
2 tsp fresh parsley, chopped
Salt, to taste
Macronutrients
Protein: 45g
Fat: 38g
Carbs: 6g
Chicken Florentine
Seared chicken breast served over creamy sautéed spinach, paired with spicy garlic chili cauliflower. See more →Ingredients
6 oz chicken breast, thinly sliced
1 Tbsp butter (for chicken)
1 cup spinach, chopped
1 Tbsp butter (for spinach)
½ cup heavy cream
1 oz Parmesan cheese, grated (optional for richer sauce)
Salt and pepper, to taste
For the Garlic Chili Cauliflower:
1 cup cauliflower florets
1 Tbsp butter (for cauliflower)
1 clove garlic, minced
¼ tsp crushed red pepper flakes
Salt and pepper, to taste
Macronutrients
Protein: 48g
Fat: 54g
Carbs: 6g
BBQ-Spiced Burger Bowl
Spiced beef patties served over a crisp, creamy garlic aioli slaw. See more →Ingredients
For the Beef Burgers:
8 oz ground beef (80/20)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
½ tsp ground cumin
¼ tsp chili powder
½ tsp sea salt
¼ tsp black pepper
1 Tbsp butter (for searing)
For the Garlic Aioli Slaw:
1½ cups shredded green cabbage
¼ cup shredded carrot
2 Tbsp avocado oil mayonnaise
1 Tbsp olive oil
1 clove garlic, finely minced
1 tsp apple cider vinegar
½ tsp Dijon mustard
¼ tsp sea salt
¼ tsp black pepper
For Finishing:
1 Tbsp olive oil (for drizzling)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 45g
Fat: 80g
Carbs: 5g
Shrimp & Pepper Skewers with Cilantro Peanut Sauce
Grilled shrimp and peppers are skewered and served with a rich, creamy cilantro-peanut sauce bursting with bold, herbaceous flavor. See more →Ingredients
For the Skewers:
8 oz shrimp, peeled and deveined
¼ red bell pepper, cut into chunks
¼ yellow bell pepper, cut into chunks
¼ green bell pepper, cut into chunks
1 Tbsp butter (for grilling)
½ tsp garlic powder
½ tsp smoked paprika
Salt and pepper, to taste
For the Cilantro Peanut Sauce:
2 Tbsp unsweetened peanut butter
1 Tbsp lime juice
1 clove garlic, minced
2 Tbsp fresh cilantro, chopped
1 tsp coconut aminos
2 Tbsp warm water (to thin)
Pinch of red pepper flakes (optional)
Salt, to taste
Macronutrients
Protein: 46g
Fat: 32g
Carbs: 8g
Beef & Veggie Bowl with Sriracha and Fried Egg
Ground beef browned with tangy zucchini and carrots, topped with a spicy sriracha sauce and a crispy fried egg. See more →Ingredients
6 oz ground beef
½ small zucchini, julienned or thinly sliced
¼ cup carrot, julienned or shredded
1 Tbsp white vinegar
1 Tbsp soy sauce or coconut aminos
1 Tbsp butter (for cooking)
1 egg
Salt and pepper, to taste
For the Sriracha Sauce:
2 Tbsp avocado oil mayonnaise
1 tsp hot sauce
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp apple cider vinegar
Macronutrients
Protein: 40g
Fat: 48g
Carbs: 5g
Rosemary Butter Chicken Thighs
Chicken thighs infused with fresh rosemary, garlic, and butter, finished with a drizzle of olive oil for rich, herbaceous flavor. See more →Ingredients
4 bone-in, skin-on chicken thighs (about 1½ lbs)
2 Tbsp butter, melted (for searing)
1 Tbsp fresh rosemary, finely chopped
2 cloves garlic, finely minced
½ tsp sea salt
¼ tsp black pepper
¼ tsp smoked paprika
1 Tbsp olive oil (for finishing)
Macronutrients
Protein: 100g
Fat: 95g
Carbs: 1g
Montreal-Spiced Ribeye
A buttery ribeye steak crusted with a bold homemade Montreal seasoning. See more →Ingredients
8 oz ribeye steak
1 Tbsp butter (for searing)
1 Tbsp butter (for finishing)
For the Montreal 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
Macronutrients
Protein: 52g
Fat: 58g
Carbs: 2g
Seared Scallops with Cauliflower Purée and Chive Oil
Seared scallops served over a creamy cauliflower purée, finished with a vibrant drizzle of fresh chive oil. See more →Ingredients
For the Scallops
6 large sea scallops, patted dry
1 Tbsp butter (for searing)
½ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Cauliflower Purée
1½ cups cauliflower florets
2 Tbsp butter
2 Tbsp full-fat sour cream
½ tsp sea salt
¼ tsp black pepper
For the Chive Oil
2 Tbsp fresh chives, finely chopped
2 Tbsp olive oil
Pinch of sea salt
Macronutrients
Protein: 30g
Fat: 70g
Carbs: 9g
Green Goddess Chicken
Seared chicken breast topped with a rich green goddess sauce, served over a bed of fresh arugula. See more →Ingredients
6 oz chicken breast, thinly sliced
1 Tbsp butter (for cooking)
Salt and pepper, to taste
For the Green Goddess Sauce:
½ avocado
2 Tbsp sour cream
1 Tbsp mayonnaise (sugar-free, clean ingredients)
1 Tbsp fresh parsley, chopped
1 Tbsp fresh basil, chopped
1 Tbsp fresh chives, chopped
1 tsp lemon juice
½ clove garlic, minced
Salt and pepper, to taste
For the Lemon-Tossed Greens:
1 cup arugula or spinach
1 tsp olive oil
1 tsp lemon juice
Salt and pepper, to taste
Macronutrients
Protein: 42g
Fat: 48g
Carbs: 5g
Smoky Beef Jerky Salad with Creamy Garlic Herb Dressing
Hearty salad featuring smoky air-fried beef jerky over crisp greens with creamy garlic herb dressing. See more →Ingredients:
4 oz lean beef (London broil or flank steak), sliced into ⅛-inch strips
2 Tbsp soy sauce
¼ tsp smoked paprika
¼ tsp garlic powder
¼ tsp ground black cardamom (or pinch of clove)
Dash of cayenne pepper (optional)
1 cup baby spinach
½ cup chopped romaine
1 hard-boiled egg, sliced
2 Tbsp shredded cheddar or blue cheese (optional, for extra fat)
2 Tbsp mayonnaise
1 Tbsp sour cream
1 tsp lemon juice
½ tsp garlic powder
¼ tsp dried dill
¼ tsp onion powder
Salt and pepper, to taste
1–2 tsp water to thin, if needed
Macronutrients:
Protein: 35g
Fat: 35g
Carbs: 4g
MetFix: A New System on the Fitness Block
Deconstructing Their Vision
More fraudulent history of cancer risk assessment
The US National Academy of Sciences Biological Effects of Atomic Radiation (BEAR) I Genetics Panel used falsified data greatly exaggerating hereditary cancer risks
The Curious Lessons of Calorie Restriction
What can we learn about aging well from the "potential downsides" of living hungry?
The Case For Nutritional Ketosis
With Dr. Stephen Phinney
Metabolic Conditioning
The distinctions between aerobic and anaerobic exercise, and interval training
Tackling the obesity crisis without drugs
How a focus on food policy could tackle the obesity crisis
Weighing up the value of weight loss drugs
Weight loss medications have a long history of successive failures
The Metabolism of Tumors in the Body
Otto Warburg’s 1926 paper that introduced the 'Warburg Effect`
Metabolic Flexibility to Get Healthier
Webinar with Mike T. Nelson
The 4S Study In Some More Detail
Why it matters that placebo-controlled trials can never be repeated
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 →
