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 →
Pork-Stuffed Cabbage Rolls with Garlic & Ginger
Tender cabbage leaves wrapped around a savory pork filling infused with garlic and ginger, gently simmered and served with a bright, nutty dipping sauce. See more →
Challenging conventional dietary guidelines
Prof Tim Noakes at the 2018 Public Health Collaboration Conference See more →
Pork & Egg Breakfast Skillet with Avocado
Ground pork, buttery spinach, fried eggs, and creamy avocado come together in a rich breakfast skillet. See more →
For max reps:
2 minutes to row 500 meters
1 minute of ring dips (2:00-3:00)
2 minutes to row 500 meters
2 minutes of shoulder press (5:00-7:00)
2 minutes to row 500 meters
3 minutes of push-ups (9:00-12:00)
Philly Cheesesteak Frittata with Jalapeños
A baked, one-pan twist on the classic Philly cheesesteak See more →
Diet and exercise no longer the main first-line strategies for weight management
GLP-1 Drugs Can Be Used First for Weight Loss, Says American College of Cardiology See more →
Lamb & Rosemary Stew
Lamb stew simmered with aromatic herbs, vegetables, and red wine—naturally thickened through reduction for full flavor. See more →
Affiliate Submission
Complete as many rounds as possible in 10 minutes*:
10 single-leg squats
5 power cleans
*At the start of each minute, stop what you’re doing, complete 4 burpees over the barbell, then resume the squats and cleans.
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 →
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 →10 rounds:
1 minute of clean and jerks
Rest 1 minute
Use a barbell loaded to ½ bodyweight.
See more →
For max reps:
2 minutes to row 500 meters
1 minute of ring dips (2:00-3:00)
2 minutes to row 500 meters
2 minutes of shoulder press (5:00-7:00)
2 minutes to row 500 meters
3 minutes of push-ups (9:00-12:00)
Use a barbell loaded to ½ bodyweight for the shoulder press. Perform reps 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 →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Affiliate Submission
Complete as many rounds as possible in 10 minutes*:
10 single-leg squats
5 power cleans
*At the start of each minute, stop what you’re doing, complete 4 burpees over the barbell, then resume the squats and cleans.
Men use 155 lb.
Women use 115 lb.
Today’s workout comes from Lori Hill of MetFix Method in San Ramon, California.
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 →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
Pork-Stuffed Cabbage Rolls with Garlic & Ginger
Tender cabbage leaves wrapped around a savory pork filling infused with garlic and ginger, gently simmered and served with a bright, nutty dipping sauce. See more →Ingredients
8 oz ground pork
6 large green cabbage leaves
1 Tbsp butter (for pork)
1 Tbsp butter (for steaming)
1 clove garlic, minced
1 tsp fresh ginger, grated
1 Tbsp coconut aminos or soy sauce
1 Tbsp scallions, chopped
Salt and pepper, to taste
For the Dipping Sauce
2 Tbsp coconut aminos or soy sauce
1 tsp white vinegar
1 tsp olive oil
½ tsp sesame seeds
½ tsp fresh ginger, grated
Macronutrients
Protein: 47g
Fat: 65g
Carbs: 9g
Pork & Egg Breakfast Skillet with Avocado
Ground pork, buttery spinach, fried eggs, and creamy avocado come together in a rich breakfast skillet. See more →Ingredients
6 oz ground pork
2 eggs
1 cup spinach, chopped
1 Tbsp butter (for pork)
1 Tbsp butter (for eggs)
½ avocado, sliced
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 Tbsp fresh chives, chopped (optional)
Macronutrients
Protein: 49g
Fat: 70g
Carbs: 8g
Philly Cheesesteak Frittata with Jalapeños
A baked, one-pan twist on the classic Philly cheesesteak See more →Ingredients
For the Frittata
3 large eggs
1 Tbsp butter
4 oz cooked steak (ribeye or sirloin), thinly sliced or chopped
¼ cup bell peppers, thinly sliced
¼ cup onions, thinly sliced
1 small jalapeño, thinly sliced (seeds removed for less heat)
2 slices provolone cheese, torn into pieces
Salt and pepper, to taste
For the Avocado Mayo Drizzle
1 Tbsp avocado oil mayonnaise
½ tsp Dijon mustard (no sugar added)
½ tsp lemon juice
½ tsp olive oil
Pinch of garlic powder
Salt and pepper, to taste
Macronutrients
Protein: 60g
Fat: 60g
Carbs: 8g
Lamb & Rosemary Stew
Lamb stew simmered with aromatic herbs, vegetables, and red wine—naturally thickened through reduction for full flavor. See more →Ingredients
6 oz lamb stew meat (shoulder or leg), cut into chunks
1 Tbsp butter or tallow
Salt and pepper, to taste
2 Tbsp onion, diced
2 Tbsp celery, diced
2 Tbsp carrot, diced (or sub zucchini for lower carbs)
1 clove garlic, minced
¼ cup dry red wine (optional but adds flavor)
½ cup beef broth
½ tsp fresh rosemary (or ¼ tsp dried)
¼ cup mushrooms, sliced
Macronutrients:
Protein: 38g
Fat: 32g
Carbs: 6g
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
Challenging conventional dietary guidelines
Prof Tim Noakes at the 2018 Public Health Collaboration Conference
The Cholesterol Myths
Here are the facts!
Diet and exercise no longer the main first-line strategies for weight management
GLP-1 Drugs Can Be Used First for Weight Loss, Says American College of Cardiology
Glassman’s Crusade against Crooked Science
8 years later, the fight continues.
Stuffed Zucchini Boats with Ricotta & Ground Lamb
Zucchini halves roasted and filled with savory ground lamb, herbs, and creamy ricotta.
See more →
Carbohydrate Ingestion on Exercise Metabolism and Physical Performance
How blood glucose—not carb dose—drives performance outcomes
See more →
