Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →
The Challenge of Reforming Nutritional Epidemiologic Research
The field routinely produces implausible findings and urgently needs structural reform. See more →
Spicy Tuna Lettuce Wraps
Creamy, spicy tuna salad wrapped in crisp butter lettuce leaves—cool, crunchy, and packed with bold flavor. See more →
Steak and Egg Breakfast Bowl
Seared steak, buttery eggs, and crisp sautéed veggies all layered into one bold and hearty breakfast bowl. See more →
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →
12-minute AMRAP
Complete as many rounds in 12 minutes of:
15 dumbbell clean and jerks
15-calorie bike
Crab-Stuffed Avocados
Creamy avocados filled with a rich crab salad flavored with lemon, Dijon, and herbs. See more →
Parachute use to prevent death and major trauma when jumping from aircraft
Rigorous randomized trial finds no improvement in injury outcomes with parachute use. See more →
Roasted Turkey Thighs with Herb Cauliflower mash
Deep flavored thighs with crispy skin and rich herb butter over a garlic-rosemary cauliflower mash See more →
Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →
Immunizing Against the Keto Flu
Why keto flu happens—and simple strategies to prevent it. See more →
Pork Rind Scotch Eggs with Dijon Cream Dipping Sauce
Hard-boiled eggs wrapped in seasoned sausage and coated in crispy pork rinds then baked or fried. See more →
10 rounds for reps:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
Gary Taubes: Calories vs. Carbohydrates
Clearing up Confusion over Competing Obesity Paradigms See more →
Pork-Rind Chicken Cordon Bleu
Chicken breast stuffed with smoky ham and Swiss cheese, coated in a crispy pork-rind crust and finished with a rich Dijon cream sauce. See more →
7 rounds for time:
400-meter run
20 hip extensions
10 strict knees-to elbows
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Back squat 5-5-5-5-5 reps
Additionally, practice handstands for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds in 12 minutes of:
15 dumbbell clean and jerks
15-calorie bike
Men use 45-lb dumbbells.
Women use 30-lb dumbbells.
4 rounds for time:
20 L pull-ups
40 push-ups
60 lunge steps
The L pull-ups will likely slow you down. Go as fast as possible on the other exercises.
See more →Rest
Rest day
Happy Thanksgiving!
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
1-minute handstand hold
400-meter run
Each round, the handstand hold does not need to be unbroken. Accumulate a total of 60 seconds before running again.
See more →For load:
Deadlift 5-5-5-5-5 reps
Also, spend 20 minutes practicing the back roll to support on the rings.
See more →10 rounds for reps:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
Men use 45-lb dumbbells.
Women use 30-lb dumbbells.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →Ingredients
For the Broth (Tonkotsu-style):
2 lbs pork neck bones or pork femur bones
1 onion, halved
4 garlic cloves, smashed
1-inch knob ginger, sliced
1 Tbsp apple cider vinegar (to extract minerals)
10 cups water
Salt, to taste
For the Toppings:
6 oz pork belly, sliced
2 eggs (soft-boiled)
½ cup bok choy, halved
¼ cup shiitake mushrooms, sliced
1 green onion, chopped
1 tsp toasted sesame oil (for finishing)
1 tsp coconut aminos or tamari (optional, for salt & depth)
Optional: chili oil or crushed red pepper
Macronutrients
(makes 4 servings)
Protein: 30g
Fat: 26g
Carbs: 2g
Spicy Tuna Lettuce Wraps
Creamy, spicy tuna salad wrapped in crisp butter lettuce leaves—cool, crunchy, and packed with bold flavor. See more →Ingredients
1 can (5 oz) wild-caught tuna, drained
2 Tbsp mayonnaise
1 tsp sriracha (or to taste, no sugar added)
½ tsp lemon juice
½ tsp sesame oil (optional, for flavor)
1 green onion, finely chopped
1 small celery stalk, finely chopped
Salt and pepper, to taste
6 large butter lettuce leaves (or romaine)
½ avocado, sliced
Optional garnish: sesame seeds, extra green onion, cilantro
Optional: 1 tsp olive oil (cold drizzle)
Macronutrients
Protein: 31g
Fat: 42g
Carbs: 5g
Steak and Egg Breakfast Bowl
Seared steak, buttery eggs, and crisp sautéed veggies all layered into one bold and hearty breakfast bowl. See more →Ingredients
6 oz flank or sirloin steak
2 large eggs
1 Tbsp butter (for eggs)
1 Tbsp ghee or butter (for steak)
¼ cup spinach, chopped
¼ cup red bell pepper, diced
1 Tbsp red onion, finely chopped
Salt and pepper, to taste
Optional: 1 tsp olive oil (finishing) or hot sauce
Macronutrients
Protein: 54g
Fat: 38g
Carbs: 4g
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →Ingredients
2 small Asian eggplants (or 1 large), cut into ½-inch thick wedges
¾ lb boneless, skinless chicken thighs, cut into bite-sized strips
Salt and pepper, to taste
2½ Tbsp ghee or unsalted butter (for cooking)
1 clove garlic, minced
1 tsp fresh ginger, grated
2 Tbsp coconut aminos
1 tsp rice vinegar (optional)
1 tsp toasted sesame oil (finishing only)
1 scallion, sliced
Optional: ½ tsp red pepper flakes or sliced fresh chili for heat
Macronutrients
(makes 2 servings)
Protein: 29g
Fat: 27g
Carbs: 8g
Crab-Stuffed Avocados
Creamy avocados filled with a rich crab salad flavored with lemon, Dijon, and herbs. See more →Ingredients
2 ripe avocados, halved and pitted
4 oz lump crab meat (drained and shell-free)
2 Tbsp mayonnaise
1 tsp Dijon mustard
1 tsp lemon juice
½ tsp lemon zest
1 Tbsp chopped celery
1 Tbsp finely chopped red onion
1 Tbsp chopped fresh parsley
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: extra parsley, paprika, or a lemon wedge
Macronutrients
(per avo, makes 2)
Protein: 28g
Fat: 48g
Carbs: 6g
The Thanksgiving Sides
Pork rind stuffing, bacon chive rolls, and mini pumpkin pies See more →Ingredients
Pork Rind Stuffing
Ingredients
6 Tbsp butter or ghee
½ medium onion, diced
3 stalks celery, diced
3.5–4 oz pork rinds, broken into crouton-sized pieces
1 large egg, beaten
1 egg yolk
½ cup chicken bone broth
¼ cup heavy cream
½ tsp rubbed sage or poultry seasoning
½ tsp dried thyme
Salt and pepper, to taste
Optional: 2 Tbsp melted butter for drizzling before baking
Macronutrients
(per serving, makes 2)
Protein: 10g
Fat: 50g
Carbs: 3g
Bacon Chive Rolls
Ingredients
3 oz cream cheese, softened
1 cup shredded cheddar cheese
2 eggs
1 cup heavy cream powder
1.5 tsp baking powder
¼ tsp salt
¼ cup heavy cream (liquid) or 2–3 tbsp water if the dough becomes too thick
1 tbsp melted butter
1 cup cooked chopped bacon
2 tbsp chopped chives
Macronutrients
(per serving, makes 6)
Protein: 12g
Fat: 33g
Carbs: 2g
Mini Pumpkin Pies
Ingredients
Pork Rind Crust + Lattice:
3 cups finely crushed pork rinds
⅓ cup melted butter
2 eggs(1 for crust, 1 for lattice)
Optional:* 1–2 tbsp sweetener for a slightly sweet crust
Pumpkin Pie Filling:
1 cup pumpkin puree (not pumpkin pie filling)
2 eggs
½ cup heavy cream
¼–½ cup allulose or monk fruit
1 tsp vanilla
1–1½ tsp pumpkin pie spice
(Or use 1 tsp cinnamon + ¼ tsp nutmeg + ⅛ tsp ginger + ⅛ tsp cloves)
Pinch salt
Macronutrients
(per serving, makes 6)
Protein: 13g
Fat: 26g
Carbs: 3g
Roasted Turkey Thighs with Herb Cauliflower mash
Deep flavored thighs with crispy skin and rich herb butter over a garlic-rosemary cauliflower mash See more →Ingredients
For the Herb Butter Turkey Thighs:
2 bone-in, skin-on turkey thighs (approx. 1.5–2 lbs total)
3 Tbsp butter, softened
2 tsp fresh rosemary, minced
2 tsp fresh thyme, minced
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
1 lemon, zested
1 Tbsp olive oil (for drizzling after cooking)
For the Garlic-Rosemary Cauliflower Mash:
1 medium head cauliflower, chopped into florets
2 cloves garlic, peeled
2 Tbsp butter
2 Tbsp full-fat coconut cream (or heavy cream)
1 tsp fresh rosemary
minced Salt and pepper, to taste
Macronutrients
(per serving, makes 2)
Protein: 66g
Fat: 60g
Carbs: 4g
Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →Ingredients
1 medium spaghetti squash (yields ~3 cups cooked strands)
1 Tbsp butter or tallow (for cooking)
4 slices sugar-free bacon, chopped
2 cloves garlic, minced
2 large egg yolks
½ cup grated Parmesan cheese
Salt and black pepper, to taste
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped parsley or extra Parmesan
Macronutrients
(per serving, makes 2)
Protein: 23g
Fat: 28g
Carbs: 7g
Pork Rind Scotch Eggs with Dijon Cream Dipping Sauce
Hard-boiled eggs wrapped in seasoned sausage and coated in crispy pork rinds then baked or fried. See more →Ingredients
4 large eggs (hard-boiled and peeled)
¾ lb ground pork sausage (sugar-free, breakfast-style or Italian)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
½ cup crushed pork rinds (finely ground)
1 raw egg (for coating)
1½ Tbsp butter or tallow (for frying or baking prep)
1 tsp olive oil (cold drizzle for finishing, optional)
2 Tbsp sour cream
1 Tbsp Dijon mustard
1 tsp lemon juice
Pinch of salt and pepper
Macronutrients
(per egg, makes 4)
Protein: 29g
Fat: 26g
Carbs: 2g
Pork-Rind Chicken Cordon Bleu
Chicken breast stuffed with smoky ham and Swiss cheese, coated in a crispy pork-rind crust and finished with a rich Dijon cream sauce. See more →Ingredients
2 (6 oz) chicken breasts, pounded thin
Salt and pepper, to taste
2 slices deli ham (sugar-free, nitrate-free)
2 slices Swiss cheese (or Gruyère)
½ cup crushed pork rinds (fine texture)
1 egg, beaten
½ tsp garlic powder
½ tsp onion powder
1 Tbsp butter or tallow (for searing)
Optional: 1 tsp olive oil (for finishing)
1 Tbsp butter
2 Tbsp heavy cream
1 Tbsp Dijon mustard
Salt and pepper, to taste
Macronutrients
(per serving, makes 2)
Protein: 47g
Fat: 33g
Carbs: 3g
The Challenge of Reforming Nutritional Epidemiologic Research
The field routinely produces implausible findings and urgently needs structural reform.
Ultra-processed foods and human health
The main thesis and the evidence
Effects of alcohol on metabolism
the bumbling biochemist explains
A Relationship Business
Good trainers aren’t just coaches.
Introducing MetFix Spark
The Plug-and-play starter program built for affiliates
Parachute use to prevent death and major trauma when jumping from aircraft
Rigorous randomized trial finds no improvement in injury outcomes with parachute use.
Trust Issues: Episode 4
Gym Rats, Fat Mice, and Broken Science with Gary Taubes
Immunizing Against the Keto Flu
Why keto flu happens—and simple strategies to prevent it.
Gary Taubes: Calories vs. Carbohydrates
Clearing up Confusion over Competing Obesity Paradigms
The World's Most Vexing Problem
The elegant solution to chronic disease.
Bacon-Wrapped Shrimp
Spicy, crisp bacon-wrapped shrimp served with jalapeño cream and bright lime finish.
See more →
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Exercise-Induced Oxidative Stress: Friend or Foe?
Review argues reactive oxygen species are essential signals for exercise adaptation, mitochondrial health, and metabolic resilience
See more →
