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 →
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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)
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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 →
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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 →
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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 →
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Zucchini Lasagna
Layered zucchini “noodles” with seasoned beef, creamy ricotta, and a basil-infused cream sauce. See more →
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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
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Persistently elevated lactate—not the temporary rise seen during exercise—can impair mitochondrial function and metabolic flexibility. See more →
Jambalaya with Cauliflower Rice
A spicy, savory skillet of shrimp, sausage, and chicken simmered in Cajun-seasoned tomato broth with buttery cauliflower rice and classic Creole vegetables. See more →
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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 →Endurance Choice
Pick one of the following:
Row 5K
Run 5K
Bike 10K
Swim 1K
If you have access to a pool or water, swim. If not, choose your least favorite from the list.
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 →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
Jambalaya with Cauliflower Rice
A spicy, savory skillet of shrimp, sausage, and chicken simmered in Cajun-seasoned tomato broth with buttery cauliflower rice and classic Creole vegetables. See more →Ingredients
For the proteins:
6 oz chicken thighs, diced
6 oz Andouille sausage or smoked sausage, sliced
6 oz shrimp, peeled and deveined
Vegetables & Base:
2 Tbsp butter or tallow (for cooking)
½ small yellow onion, diced
½ green bell pepper, diced
1 celery stalk, diced
2 garlic cloves, minced
1 cup diced tomatoes (no sugar added)
2 tsp Cajun seasoning (no added sugar or fillers)
½ tsp smoked paprika
¼ tsp cayenne (optional for extra heat)
Salt & black pepper, to taste
2 cups cauliflower rice (fresh or frozen)
½ cup chicken broth
Optional Finishing:
1 tsp olive oil (for off-heat drizzle)
Fresh parsley or green onions for garnish
Lemon wedge (optional for serving)
Macronutrients
(per serving, makes 4)
Protein: 27g
Fat: 20g
Carbs: 5g
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
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β-hydroxybutyrate reduced muscle protein breakdown during acute inflammatory stress.
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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.
High-Intensity Exercise and Seizure Control
Case report used high-intensity exercise to reduce seizures in an already keto patient.
Coconut Beef Skillet
Seared beef strips simmered in a rich coconut-lime sauce with ginger, garlic, and wilted greens for a warming, deeply flavorful one-pan meal.
See more →
Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
Disrupting Disease Treatment
Paradigm Shifts, Entrenched Thinking, and the Future of Medicine
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