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 →
America's PFAS Policy Faces a Scientific Reckoning
For decades, regulators have treated PFAS as chemicals that should be driven as close to zero as technology allows, regardless of the cost. See more →
Breakfast Enchiladas
Soft egg wraps filled with sausage, scrambled eggs, and cheese, baked in a creamy green chili sauce and finished with fresh herbs. See more →
Carbohydrate Restriction, Exercise, and Brain Function
A low-carbohydrate diet and HIIT improve BDNF and cognitive function See more →
Everything Bagel Dip
A creamy, savory dip loaded with everything bagel flavors—garlic, onion, sesame, and poppy seeds—perfect with crisp veggies or pork rinds. See more →
For max reps:
2 minutes to row 500 meters
1 minute of air squats (2:00-3:00)
2 minutes to row 500 meters
2 minutes of front squats (5:00-7:00)
2 minutes to row 500 meters
3 minutes of overhead squats (9:00-12:00)
Grok Does NOT Know if Mitch McConnell is Alive
Hospital image fact check: A technical breakdown of why chatbots can't reliably authenticate images See more →
Breakfast Tacos
Scrambled eggs, crispy breakfast sausage, and avocado wrapped in warm egg “tortillas” and finished with fresh salsa and olive oil. See more →
Coconut Lime Cod Crunch
Tender coconut-lime poached cod finished with chili oil, fresh green onions, and crispy pork rind crumble for bold flavor and texture. See more →
Dr. Martin Picard on The Diary of a CEO
How mitochondria shape health, aging, stress, and disease See more →
Miso Caesar Salad with Brussels Sprouts
Lightly charred Brussels sprouts tossed in a creamy miso-parmesan Caesar dressing and topped with buttery seared chicken. See more →
Biohacking: Hype vs. Evidence
Mark Sisson separates longevity fads from the habits that consistently improve health and performance See more →
Rosemary Ghee Lamb Chops
Tender lamb chops rubbed in rosemary and seared in golden ghee, served over creamy cauliflower mash infused with garlic, butter, and fresh herbs. See more →
Ahead of Alzheimer's: Episode 3
Secretary Michelle Branham on the promise of earlier Alzheimer's detection See more →
Zucchini Lasagna
Layered zucchini “noodles” with seasoned beef, creamy ricotta, and a basil-infused cream sauce. See more →
Ketone Bodies Preserve Muscle During Acute Inflammation
β-hydroxybutyrate reduced muscle protein breakdown during acute inflammatory stress. See more →
Sesame Salmon with Broccolini
Crispy sesame-crusted salmon fillets pan-seared in butter, served with tender broccolini tossed in fragrant ginger butter. See more →
Sheet Pan Chicken Tikka
Marinated chicken thighs roasted with bell peppers and onions on one sheet pan, infused with bold Indian spices, butter-roasted veggies, and finished with fresh herbs. See more →
Lifting Choice
5-5-3-3-3-1-1-1-1 reps of one of the following:
Front squat
Overhead squat
Deadlift
Chronic Lactate Impairs Mitochondrial Function
Persistently elevated lactate—not the temporary rise seen during exercise—can impair mitochondrial function and metabolic flexibility. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
10 bodyweight bench presses
Run 400 meters
Additionally, stretch for 20 minutes.
See more →For max reps:
2 minutes to row 500 meters
1 minute of air squats (2:00-3:00)
2 minutes to row 500 meters
2 minutes of front squats (5:00-7:00)
2 minutes to row 500 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 row faster than 2 minutes, you’ve earned a few seconds rest. Row slower than 2 minutes and you’ve lost time to accumulate reps.
See more →3 rounds for time:
30 dumbbell snatches, alternating
30 pull-ups
Men use a 45-lb DB.
Women use a 30-lb DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 1-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →5 rounds for time:
Bike 20 calories
20 single-arm overhead lunges
Use a dumbbell that is challenging.
See more →Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
Men use 24-kg KB
Women use 16-kg KB
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Lifting Choice
5-5-3-3-3-1-1-1-1 reps of one of the following:
Front squat
Overhead squat
Deadlift
Your choice from Saturday will likely dictate which lift you’re ready for.
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
Breakfast Enchiladas
Soft egg wraps filled with sausage, scrambled eggs, and cheese, baked in a creamy green chili sauce and finished with fresh herbs. See more →Ingredients
For the Egg Wraps:
6 large eggs
2 Tbsp heavy cream
1 Tbsp butter
Pinch salt
For the Filling:
6 oz breakfast sausage
4 large eggs
1 Tbsp butter
½ cup cheddar cheese, shredded
2 Tbsp green onions, sliced
Salt & pepper
For the Green Chili Cream Sauce:
½ cup full-fat sour cream
¼ cup diced green chiles
¼ cup chicken broth
¼ tsp garlic powder
1 Tbsp olive oil
Salt, to taste
Macronutrients
(per serving, makes 3)
Protein: 31g
Fat: 50g
Carbs: 5g
Everything Bagel Dip
A creamy, savory dip loaded with everything bagel flavors—garlic, onion, sesame, and poppy seeds—perfect with crisp veggies or pork rinds. See more →Ingredients
8 oz full-fat cream cheese, softened
½ cup full-fat Greek yogurt or sour cream
2 Tbsp mayonnaise (no seed oils)
1½ Tbsp everything bagel seasoning
½ tsp garlic powder
1 Tbsp fresh chives, finely chopped
1 tsp lemon juice
1 tsp olive oil (for finishing drizzle)
Salt, to taste
Macronutrients
(per serving, serves 4)
Protein: 9g
Fat: 24g
Carbs: 4g
Breakfast Tacos
Scrambled eggs, crispy breakfast sausage, and avocado wrapped in warm egg “tortillas” and finished with fresh salsa and olive oil. See more →Ingredients
For the Egg Tortillas:
3 large eggs
1 Tbsp heavy cream
1 Tbsp butter
Pinch salt
For the Filling:
4 oz breakfast sausage (no sugar added)
2 large eggs
1 Tbsp butter
¼ avocado, sliced
2 Tbsp cheddar cheese, shredded
1 Tbsp green onions, sliced
Salt & pepper
For the Fresh Tomato Salsa:
2 Tbsp diced tomato
1 Tbsp red onion, finely chopped
1 tsp lime juice
1 tsp olive oil
Pinch salt
Macronutrients
(per taco, makes 2)
Protein: 30g
Fat: 50g
Carbs: 6g
Coconut Lime Cod Crunch
Tender coconut-lime poached cod finished with chili oil, fresh green onions, and crispy pork rind crumble for bold flavor and texture. See more →Ingredients
For the Cod:
6 oz cod fillet
½ cup full-fat coconut milk
1 Tbsp fresh lime juice
½ tsp lime zest
1 garlic clove, minced
Salt & pepper
For the Toppings:
1 Tbsp chili oil (no seed oils preferred)
2 Tbsp green onions, thinly sliced
¼ cup pork rinds, crushed
1 tsp olive oil (for finishing drizzle)
Macronutrients
(per serving, makes 2)
Protein: 24g
Fat: 27g
Carbs: 4g
Miso Caesar Salad with Brussels Sprouts
Lightly charred Brussels sprouts tossed in a creamy miso-parmesan Caesar dressing and topped with buttery seared chicken. See more →Ingredients
For the Salad:
6 oz chicken breast
2 cups Brussels sprouts, trimmed and halved
2 Tbsp parmesan cheese, finely grated
1 Tbsp butter (for cooking chicken)
Salt & pepper
For the Miso Caesar Dressing:
1 tsp white miso paste
1 Tbsp anchovy paste (or 2 anchovy fillets, mashed)
1 garlic clove, minced
1 Tbsp lemon juice
3 Tbsp olive oil (for dressing)
Macronutrients
(per serving, makes 2)
Protein: 27g
Fat: 30g
Carbs: 10g
Rosemary Ghee Lamb Chops
Tender lamb chops rubbed in rosemary and seared in golden ghee, served over creamy cauliflower mash infused with garlic, butter, and fresh herbs. See more →Ingredients
For the Lamb Chops:
4 lamb chops (rib or loin, about 1.5" thick)
2 Tbsp ghee, softened
2 tsp fresh rosemary, finely chopped (or 1 tsp dried)
2 garlic cloves, minced
Salt & black pepper, to taste
For the Cauliflower Herb Mash:
1 medium head cauliflower, cut into florets (about 4 cups)
2 Tbsp butter
1 clove garlic, smashed
2 Tbsp heavy cream
1 Tbsp fresh parsley or chives, chopped
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for drizzle, off heat only)
Extra rosemary or herbs for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 32g
Carbs: 5g
Zucchini Lasagna
Layered zucchini “noodles” with seasoned beef, creamy ricotta, and a basil-infused cream sauce. See more →Ingredients
8 oz ground beef
1 medium zucchini, sliced thin lengthwise
½ cup ricotta cheese
2 Tbsp parmesan
¼ cup heavy cream
1 Tbsp butter
1 garlic clove, minced
1 Tbsp fresh basil, chopped
Salt & pepper
Macronutrients
(per serving, makes 2)
Protein: 31g
Fat: 38g
Carbs: 6g
Sesame Salmon with Broccolini
Crispy sesame-crusted salmon fillets pan-seared in butter, served with tender broccolini tossed in fragrant ginger butter. See more →Ingredients
For the Sesame-Crusted Salmon:
4 salmon fillets (5–6 oz each, skin on or off)
2 Tbsp white sesame seeds
2 Tbsp black sesame seeds (or more white if unavailable)
Salt & pepper, to taste
½ tsp garlic powder
1 Tbsp butter (for searing)
For the Ginger Butter Broccolini:
1 bunch broccolini, trimmed
1½ Tbsp butter
1 tsp fresh ginger, grated
1 clove garlic, minced
Salt, to taste
Optional: 1 tsp sesame oil (added off heat for flavor)
Optional Garnish:
Extra sesame seeds
Lemon wedge or zest
Sliced scallions or cilantro
Macronutrients
(per serving, makes 4):
Protein: 40g
Fat: 35g
Carbs: 4g
Sheet Pan Chicken Tikka
Marinated chicken thighs roasted with bell peppers and onions on one sheet pan, infused with bold Indian spices, butter-roasted veggies, and finished with fresh herbs. See more →Ingredients
For the Chicken Marinade:
1.5 lbs boneless, skinless chicken thighs
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 Tbsp garam masala
1 tsp turmeric
1 tsp paprika
1 tsp ground cumin
1 tsp garlic powder
Salt & pepper, to taste
For the Sheet Pan Veggies:
½ red bell pepper, sliced
½ green bell pepper, sliced
1 small yellow onion, sliced
1 Tbsp butter, melted (for tossing)
Optional Garnishes:
Chopped fresh cilantro
1 tsp olive oil (for finishing drizzle — optional)
Wedge of lemon or lime (optional)
Macronutrients
(per serving, makes 4)
Protein: 35g
Fat: 20g
Carbs: 5g
America's PFAS Policy Faces a Scientific Reckoning
For decades, regulators have treated PFAS as chemicals that should be driven as close to zero as technology allows, regardless of the cost.
Carbohydrate Restriction, Exercise, and Brain Function
A low-carbohydrate diet and HIIT improve BDNF and cognitive function
Grok Does NOT Know if Mitch McConnell is Alive
Hospital image fact check: A technical breakdown of why chatbots can't reliably authenticate images
More Than a Fitness Company
2012 Interview with Greg Glassman
Dr. Martin Picard on The Diary of a CEO
How mitochondria shape health, aging, stress, and disease
Biohacking: Hype vs. Evidence
Mark Sisson separates longevity fads from the habits that consistently improve health and performance
Ahead of Alzheimer's: Episode 3
Secretary Michelle Branham on the promise of earlier Alzheimer's detection
Ketone Bodies Preserve Muscle During Acute Inflammation
β-hydroxybutyrate reduced muscle protein breakdown during acute inflammatory stress.
A Fancy Name for Junk Food
Does the war on “ultra-processed foods” make any sense?
Chronic Lactate Impairs Mitochondrial Function
Persistently elevated lactate—not the temporary rise seen during exercise—can impair mitochondrial function and metabolic flexibility.
Chicken Drumsticks with Zucchini Wedges
Crispy, oven-roasted chicken drumsticks coated in fresh herbs and spices, served alongside golden, caramelized zucchini wedges roasted in ghee.
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 →Fundamentals, Virtuosity and Mastery
Mastery comes from performing the basics exceptionally well
See more →
