Lomo Saltado
A Peruvian stir-fry of marinated beef strips, onions, and a vinegar-soy pan sauce—served over sautéed cabbage or cauliflower rice. See more →
Paneer Curry with Vegetables
Golden seared paneer cubes in a creamy tomato-coconut curry, simmered with tender vegetables. See more →
Cod Coconut Curry with Fresh Herbs & Lime Drizzle
Tender cod simmered in a rich, spiced coconut cream sauce, seared in butter and finished with cold-pressed olive oil and fresh lime. See more →
Fructose and glucose from sugary drinks enhance colorectal cancer metastasis via SORD
Combined sugars fuel tumor spread through altered redox and metabolic pathways See more →
Lamb Kofta Stuffed Bell Peppers
Lamb kofta stuffed into roasted bell peppers with a light olive-oil finish. See more →
Beef Stroganoff Scrambled Eggs
Fluffy scrambled eggs blended with tender beef, buttery mushrooms, rich sour cream, and melted Gruyère for an ultra-creamy stroganoff-style breakfast. See more →
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Ketogenic intervention linked to large mood and metabolic improvements See more →
Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →
Narrative, Data, and Method
Begin with data, follow with method and conclude with narrative See more →
Cajun Shrimp and Sausage Skillet
A bold, one-pan meal packed with smoky sausage, spicy shrimp, and sautéed peppers, finished with a buttery Cajun kick. See more →
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Cobb Salad
Classic Cobb salad loaded with crispy bacon, grilled chicken, creamy avocado, and blue cheese over fresh greens, all drizzled with a tangy homemade vinaigrette. See more →
Beef Stew with Turnips and Savory Spiced Broth
A rich, hearty stew with tender chunks of beef, buttery vegetables, and deep savory flavor. See more →
10-minute AMRAP
Complete as many rounds as possible in 10 minutes of:
10 clean and jerks
10 front squats
Are Major Medical Organizations Politically Partisan?
Dr. Ben Knudsen and colleagues describe their analysis of policy statements from US professional medical associations See more →
Pork Rind-Crusted Shrimp Bowl with Chili Sauce
Crispy pork rind-crusted shrimp tossed over a bed of sautéed greens, drizzled with a spicy, creamy chili sauce. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 weighted box step-ups
For time:
Row 2,000 meters
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, back extensions, and single-arm deadlifts.
Compare to 250311.
See more →For load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice handstand holds, walks, and pirouettes.
Compare to 250814.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
Run 800 meters
21 kettlebell swings
12 bar muscle-ups
Men swing a 2-pood KB.
Women swing a 1.5-pood KB.
50-40-30-20-10 reps for time:
Wall-ball shots
Box jumps
Men throw a 20-lb ball to 10’, and jump a 24” box.
Women throw a 14-lb ball to 9’, and jump a 20” box.
5 rounds for time of:
25 GHD sit up
20 dumbbell snatches
15-calorie row
Men use a 50-lb DB.
Women use a 35-lb DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, stretch for 20 minutes.
Compare to 250913.
See more →10-minute AMRAP
Complete as many rounds as possible in 10 minutes of:
10 clean and jerks
10 front squats
Men use 135 lb.
Women use 95 lb.
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 weighted box step-ups
Men hold two 40-lb dumbbells and step to a 24” box.
Women hold two 25-lb dumbbells and step to a 20” box.
Lomo Saltado
A Peruvian stir-fry of marinated beef strips, onions, and a vinegar-soy pan sauce—served over sautéed cabbage or cauliflower rice. See more →Ingredients
1½ Tbsp tallow or butter (for searing)
¾ lb sirloin or flank steak, sliced into thin strips
Salt and pepper, to taste
½ tsp garlic powder
½ cup red onion, sliced
1 clove garlic, minced
1½ tsp soy sauce (or coconut aminos)
1 tsp red wine vinegar (or apple cider vinegar)
½ tsp ground cumin
¼ tsp smoked paprika
¼ cup beef broth (no sugar added)
1 tsp fresh lime juice
1 Tbsp chopped cilantro (for garnish)
Optional: 1 tsp olive oil (cold drizzle at end)
Optional Base:
¾ cup sautéed cabbage or cauliflower rice (cooked in butter)
Macronutrients
Protein: 84g
Fat: 43g
Carbs: 8g
Paneer Curry with Vegetables
Golden seared paneer cubes in a creamy tomato-coconut curry, simmered with tender vegetables. See more →Ingredients
For the Paneer:
6 oz paneer, cubed
1 Tbsp butter or ghee (for searing)
Salt, to taste
For the Vegetables:
¼ cup zucchini, diced
¼ cup bell pepper, chopped
¼ cup spinach, chopped
For the Curry Sauce:
1 Tbsp butter or ghee
¼ cup red onion, finely chopped
1 clove garlic, minced
1 tsp ginger, grated
½ tsp cumin
½ tsp coriander
¼ tsp turmeric
¼ tsp chili powder
¼ cup tomatoes, finely diced or crushed
2 Tbsp full-fat coconut cream or heavy cream
Salt, to taste
Optional Garnish:
Fresh cilantro, chopped
1 tsp olive oil (for finishing)
Macronutrients
Protein: 32g
Fat: 55g
Carbs: 8g
Cod Coconut Curry with Fresh Herbs & Lime Drizzle
Tender cod simmered in a rich, spiced coconut cream sauce, seared in butter and finished with cold-pressed olive oil and fresh lime. See more →Ingredients
For the Cod & Curry:
6 oz cod fillet (fresh or thawed)
1 Tbsp butter or tallow (for searing)
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp butter (for sauce)
½ tsp ground turmeric
½ tsp curry powder
½ tsp ground ginger
1 clove garlic, minced
¼ tsp chili flakes (optional, for heat)
½ cup full-fat coconut milk (canned, unsweetened)
1 Tbsp fresh lime juice
1 Tbsp chopped fresh cilantro or parsley
Optional Side:
½ cup steamed cauliflower rice (unsalted)
1 tsp butter (to finish)
Pinch of salt and turmeric (for color)
Finishing:
1 tsp extra virgin olive oil (drizzled cold at the end)
Fresh lime wedge
Macronutrients
(w/o cauli rice)
Protein: 38g
Fat: 42g
Carbohydrates: 5g
Lamb Kofta Stuffed Bell Peppers
Lamb kofta stuffed into roasted bell peppers with a light olive-oil finish. See more →Ingredients
1 lb ground lamb
1/4 cup fresh parsley, chopped
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp coarse sea salt
1/2 tsp cracked black pepper
4 medium bell peppers, halved and seeded
1 Tbsp butter or beef tallow (for cooking)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
(per serving, yields 4 servings)
Protein: 25g
Fat: 32g
Carbs: 5g
Beef Stroganoff Scrambled Eggs
Fluffy scrambled eggs blended with tender beef, buttery mushrooms, rich sour cream, and melted Gruyère for an ultra-creamy stroganoff-style breakfast. See more →Ingredients
3 eggs
3 oz ground beef or thinly sliced sirloin
¼ cup mushrooms, thinly sliced
2 Tbsp sour cream
1 oz Gruyère cheese, shredded
1 Tbsp butter (for cooking)
1 Tbsp butter (for finishing)
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 42g
Fat: 50g
Carbs: 4g
Creamy Chicken & Cauliflower Soup
Creamy soup with shredded chicken, buttery cauliflower, and cream cheese See more →Ingredients
1 Tbsp butter
½ cup chopped onion (optional)
2 cloves garlic, minced
1 cup cauliflower florets, chopped small
1 cup shredded cooked chicken (skin on, if possible)
½ cup chopped spinach or kale
2 cups chicken broth
½ cup heavy cream
2 oz cream cheese, cubed
2 Tbsp grated Parmesan, plus extra for garnish
2 slices bacon, cooked crisp and crumbled (optional)
½ tsp dried thyme
½ tsp dried oregano
½ tsp paprika
Salt and freshly ground pepper, to taste
Macronutrients
Protein: 70g
Fat: 90g
Carbs: 20g
Cajun Shrimp and Sausage Skillet
A bold, one-pan meal packed with smoky sausage, spicy shrimp, and sautéed peppers, finished with a buttery Cajun kick. See more →Ingredients
For the Skillet:
6 oz shrimp, peeled and deveined
4 oz andouille or spicy beef sausage, sliced into rounds
¼ cup red bell pepper, diced
¼ cup green bell pepper, diced
2 Tbsp red onion, diced
1 Tbsp butter (for cooking)
1 Tbsp olive oil (for finishing)
1 tsp Cajun seasoning
½ tsp smoked paprika
¼ tsp cayenne pepper (adjust to taste)
¼ tsp garlic powder
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp fresh parsley, chopped (for garnish)
Macronutrients:
Protein: 45g
Fat: 50g
Carbs: 5g
Cobb Salad
Classic Cobb salad loaded with crispy bacon, grilled chicken, creamy avocado, and blue cheese over fresh greens, all drizzled with a tangy homemade vinaigrette. See more →Ingredients
½ cup grilled chicken breast, sliced
2 cups chopped romaine lettuce
2 slices bacon, cooked and crumbled
1 hard-boiled egg, sliced
¼ avocado, sliced
2 Tbsp blue cheese crumbles
¼ cup cherry tomatoes, halved
1 Tbsp butter (melted, for cooking chicken)
For the Vinaigrette:
1½ Tbsp olive oil
1 Tbsp red wine vinegar
½ tsp Dijon mustard
¼ tsp garlic powder
Salt and pepper, to taste
Macronutrients
Protein: 38 g
Fat: 46 g
Carbs: 8 g
Beef Stew with Turnips and Savory Spiced Broth
A rich, hearty stew with tender chunks of beef, buttery vegetables, and deep savory flavor. See more →Ingredients
2 Tbsp butter (for searing and finishing)
1 lb beef stew meat, cut into bite-sized cubes
Salt and pepper, to taste
½ tsp garlic powder
½ cup chopped onion
2 cloves garlic, minced
½ cup chopped celery
1 cup chopped turnip
½ cup chopped mushrooms
1½ cups beef broth (no sugar added)
1 Tbsp tomato paste
1 tsp apple cider vinegar
1 tsp soy sauce (or coconut aminos)
½ tsp ginger paste
½ tsp ground mustard
Pinch of cinnamon
½ tsp onion powder (in addition to the fresh onion)
2 Tbsp heavy cream (stirred in at the end)
Fresh parsley, for garnish
Macronutrients
(whole pot)
Protein: 86g
Fat: 123g
Carbs: 22g
Pork Rind-Crusted Shrimp Bowl with Chili Sauce
Crispy pork rind-crusted shrimp tossed over a bed of sautéed greens, drizzled with a spicy, creamy chili sauce. See more →Ingredients
6 oz shrimp, peeled and deveined
½ cup crushed pork rinds
1 egg
1 Tbsp heavy cream
¼ cup almond flour
1 Tbsp butter (for cooking shrimp)
1 cup spinach or baby greens, chopped
1 Tbsp butter (for greens)
Salt and, to taste
For the Chili Sauce:
2 Tbsp mayonnaise
1 tsp hot sauce (no sugar added)
½ tsp smoked paprika
¼ tsp garlic powder
1 tsp apple cider vinegar
Macronutrients
Protein: 44g
Fat: 48g
Carbs: 4g
Coaching Special Populations
Building Trust, Health, and Community, with Michele Mootz
America’s next health revolution starts in the Kitchen
And around the dinner table
Fructose and glucose from sugary drinks enhance colorectal cancer metastasis via SORD
Combined sugars fuel tumor spread through altered redox and metabolic pathways
Probability as Logical Inference
A dramatic reading of E.T. Jaynes' textbook
Ketogenic diet as an adjunct therapy in college students with major depressive disorder
Ketogenic intervention linked to large mood and metabolic improvements
Narrative, Data, and Method
Begin with data, follow with method and conclude with narrative
Undisclosed financial conflicts of interest in DSM-5-TR
Financial ties remain widespread among authors of psychiatry’s most influential diagnostic manual
Are Major Medical Organizations Politically Partisan?
Dr. Ben Knudsen and colleagues describe their analysis of policy statements from US professional medical associations
Why Small Farmers Are Disappearing
Joel Salatin on American Thought Leaders
Italian Wedding Soup
A comforting, savory soup with tender meatballs, fresh spinach, and a rich broth—simple, hearty, and full of flavor.
See more →
Sugar industry secretly paid for favorable Harvard research
Uncovered documents show how industry funding shaped early research blaming fat—not sugar—for heart disease
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