Sushi Bowl
A deconstructed sushi bowl with salmon, avocado, cucumber, nori, and sesame-scented cauliflower rice. See more →
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
Beef & Spinach Bowl Over Cheesy Cauliflower Grits
Savory ground beef with spinach, sour cream, and fresh parsley, layered over rich cheesy cauliflower grits. See more →
Avocado and Crab Salad Lettuce Wraps
Creamy, lemony crab-and-avocado lettuce wraps with a drizzle of olive oil See more →
Garlic Rosemary Pork Chop with Creamy Garlic Sauce
Seared pork chop infused with rosemary and served with a rich, buttery garlic cream sauce on the side. See more →
Chimichurri Grilled Swordfish with Arugula
Grilled swordfish steaks topped with vibrant chimichurri sauce, served over a bed of fresh peppery arugula. See more →
Lamb and Eggplant Moussaka
Layered moussaka of spiced lamb, tender eggplant, and creamy cheese sauce. See more →
High-carb or low-carb for exercise
Low and high carbohydrate isocaloric diets on performance, fat oxidation, glucose and cardiometabolic health in middle age males 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 →
Citrus Chipotle Tilapia
Tilapia fillets, infused with smoky homemade adobo and bright citrus. Finished with a drizzle of olive oil over chopped cilantro and lime wedges. See more →
3 rounds for reps:
Max rep pull-ups
Max rep ¾ bodyweight bench press
Max squats in 60 seconds
Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →
7-minute AMRAP
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
3 thrusters
Spicy Avocado Ranch Salad
A crisp garden salad layered with butter-seared chicken thighs, creamy spicy avocado ranch, and a finishing drizzle of olive oil. See more →
For time:
30 GHD sit-ups
30 burpees
Run 1 mile
25 GHD sit-ups
25 burpees
Run 1 mile
20 GHD sit-ups
20 burpees
Mineral requirements for mitochondrial function
A connection to redox balance and cellular differentiation See more →
5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
Use a barbell loaded to ½ your bodyweight.
See more →5 rounds for time:
200-meter farmers carry
20 box step-ups
Men carry two 72-lb KBs and step a 20” box.
Women carry two 53-lb KBs and step a 15” box.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
100 L pull-ups
100 single-arm overhead squats
100 weighted hip extensions
Partition the reps however you see best, accumulating 100 reps of each movement.
Use a single dumbbell for the OHS, your choice of load. Hold the same DB at your chest for the hip extensions.
See more →3 rounds for time:
Run 400 meters
21 hang squat cleans
12 ring dips
Men use 95 lb.
Women use 65 lb.
For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
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 →3 rounds for reps:
Max rep pull-ups
Max rep ¾ bodyweight bench press
Max squats in 60 seconds
Go right from one exercise to the next without rest, then rest for at least 5 minutes between rounds. Score is the sum of all reps.
See more →7-minute AMRAP
Complete as many rounds as possible in 7 minutes of:
5 triple-unders
3 thrusters
Men use 185 lb.
Women use 125 lb.
For time:
30 GHD sit-ups
30 burpees
Run 1 mile
25 GHD sit-ups
25 burpees
Run 1 mile
20 GHD sit-ups
20 burpees
Additionally, practice handstands for 20 minutes.
See more →Sushi Bowl
A deconstructed sushi bowl with salmon, avocado, cucumber, nori, and sesame-scented cauliflower rice. See more →Ingredients
8 oz salmon, cooked or raw, cut into bite-sized pieces
1 ripe avocado, diced
1 cup cucumber, diced
2 cups cauliflower rice
2 tsp unseasoned rice vinegar
1 sheet nori, cut into thin strips
1 Tbsp toasted sesame oil (for finishing)
1 Tbsp butter or beef tallow (optional, for cooking cauliflower rice)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 tsp toasted sesame seeds (optional, for garnish)
Macronutrients (per serving, yields 2 servings)
Protein: 38g
Fat: 42g
Carbs: 6g
Beef & Spinach Bowl Over Cheesy Cauliflower Grits
Savory ground beef with spinach, sour cream, and fresh parsley, layered over rich cheesy cauliflower grits. See more →Ingredients
6 oz ground beef
1 cup cauliflower rice
¼ cup shredded cheddar cheese
¼ cup fresh spinach, chopped
1 Tbsp butter (for beef)
1 Tbsp butter (for grits)
1 Tbsp soy sauce or coconut aminos
2 Tbsp sour cream
1 Tbsp fresh parsley, chopped
Salt and pepper, to taste
Macronutrients
Protein: 45g
Fat: 50g
Carbs: 6g
Avocado and Crab Salad Lettuce Wraps
Creamy, lemony crab-and-avocado lettuce wraps with a drizzle of olive oil See more →Ingredients
8 oz lump crab meat, drained and picked over
1 ripe avocado, diced
3 Tbsp mayonnaise (preferably full fat, no sugar added)
1 Tbsp fresh lemon juice
¼ cup diced celery
½ tsp coarse sea salt
¼ tsp cracked black pepper
8 large butter lettuce leaves
1 Tbsp extra virgin olive oil (for finishing)
Optional: chopped fresh dill or chives for garnish
Macronutrients (makes 2 servings)
Protein: 52g
Fat: 76g
Carbs: 8g
Garlic Rosemary Pork Chop with Creamy Garlic Sauce
Seared pork chop infused with rosemary and served with a rich, buttery garlic cream sauce on the side. See more →Ingredients
8 oz pork chop, bone-in or boneless
1 Tbsp butter (for pork chop)
1 Tbsp olive oil (for pork chop)
2 cloves garlic, smashed
1 tsp fresh rosemary, chopped
Salt and pepper, to taste
For the Creamy Garlic Sauce:
½ cup heavy cream
1 clove garlic, minced
1 Tbsp butter (for sauce)
Salt and pepper, to taste
Macronutrients
Protein: 50g
Fat: 55g
Carbs: 3g
Chimichurri Grilled Swordfish with Arugula
Grilled swordfish steaks topped with vibrant chimichurri sauce, served over a bed of fresh peppery arugula. See more →Ingredients
For the Swordfish:
6 oz swordfish steak, about 1 inch thick
1 Tbsp butter (for grilling)
½ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Chimichurri:
¼ cup fresh parsley, finely chopped
2 Tbsp fresh cilantro, finely chopped
2 cloves garlic, finely minced
2 Tbsp olive oil
1 Tbsp red wine vinegar
½ tsp dried oregano
¼ tsp red pepper flakes
¼ tsp sea salt
¼ tsp black pepper
For the Salad:
2 cups fresh arugula
1 tsp olive oil (for drizzling)
1 tsp lemon juice
Pinch of sea salt
Macronutrients
Protein: 48g
Fat: 66g
Carbs: 3g
Lamb and Eggplant Moussaka
Layered moussaka of spiced lamb, tender eggplant, and creamy cheese sauce. See more →Ingredients
For the Lamb Ragù:
1 lb ground lamb
1 small onion, finely chopped
2 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 tsp dried oregano
½ tsp ground cinnamon
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp butter or beef tallow (for cooking)
For the Eggplant:
2 medium eggplants, sliced into ¼-inch thick rounds
1 Tbsp butter or beef tallow (for cooking)
Salt, to taste
For the Cheesy Béchamel:
1 cup heavy cream
½ cup cream cheese
½ cup grated Parmesan cheese
1 egg, lightly beaten
¼ tsp ground nutmeg
Salt and pepper, to taste
Macronutrients
Protein: 142g
Fat: 250g
Carbs: 50g
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
Citrus Chipotle Tilapia
Tilapia fillets, infused with smoky homemade adobo and bright citrus. Finished with a drizzle of olive oil over chopped cilantro and lime wedges. See more →Ingredients
2 Tbsp ghee (for cooking)
3 Tbsp butter (for cooking and finishing)
2 tilapia fillets (4–5 oz each)
For Homemade Adobo Sauce:
2 dried chipotle peppers, stems removed and soaked until softened
1 Tbsp tomato paste
1 clove garlic, minced
1 Tbsp apple cider vinegar
½ tsp smoked paprika
¼ tsp dried oregano
Pinch of salt
2 Tbsp water
For Citrus Marinade & Rub:
1 tsp lime zest
1 Tbsp lime juice
1 Tbsp orange juice
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp pepper
Finishing & Garnish:
1 Tbsp olive oil (for drizzling)
Fresh cilantro, chopped (for garnish)
Lime wedges (for serving)
Macronutrients
Protein: 49 g
Fat: 65 g
Carbs: 14 g
Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →Ingredients
2 medium bell peppers, halved and seeded
½ lb ground beef
½ Tbsp butter or beef tallow (for cooking)
1 cup fresh spinach, chopped
½ cup artichoke hearts, chopped (preferably marinated, drained)
2 oz cream cheese, softened
¼ cup shredded mozzarella cheese
1 small onion, finely chopped
1 clove garlic, minced
¼ tsp coarse sea salt
¼ tsp cracked black pepper
½ tsp dried Italian herbs (optional)
½ Tbsp extra virgin olive oil (for finishing)
Fresh parsley or basil, chopped (for garnish)
Macronutrients
Protein: 65g
Fat: 70g
Carbs: 25g
Spicy Avocado Ranch Salad
A crisp garden salad layered with butter-seared chicken thighs, creamy spicy avocado ranch, and a finishing drizzle of olive oil. See more →Ingredients
For the Chicken:
6 oz boneless, skinless chicken thigh
1 Tbsp butter (for searing)
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp salt
¼ tsp black pepper
For the Spicy Avocado Ranch Dressing:
½ ripe avocado
¼ cup full-fat sour cream
2 Tbsp mayonnaise (avocado or olive oil–based)
1 Tbsp lemon juice
1 Tbsp water (or as needed for thinning)
1 clove garlic, minced
1 Tbsp fresh chopped parsley
1 tsp chopped fresh dill (or ½ tsp dried)
½ tsp onion powder
½ tsp crushed red pepper flakes (adjust to spice level)
Salt & pepper, to taste
For the Garden Salad:
1 cup chopped romaine lettuce
½ cup chopped cucumber
¼ cup sliced radishes
¼ cup cherry tomatoes (halved — optional if strict keto)
2 Tbsp chopped green onions
1 hard-boiled egg, sliced
1 oz shredded sharp cheddar or crumbled feta
1 Tbsp olive oil (finishing drizzle)
Macronutrients
Protein: 60g
Fat: 90g
Carbs: 18g
How Sugar and Seed Oils Break Cellular Satiety
Clip from the MetFix Foundations Seminar
A Calorie Deficit cannot EVER exist
Dr. Jason Fung explains why
Technique
The method to success for completion of a movement
Research Manipulation
Part 7: If placebos are not true placebos…then what
Risky Prescribing and the Epidemic of Deaths From Falls
JAMA Health Forum Commentary
High-carb or low-carb for exercise
Low and high carbohydrate isocaloric diets on performance, fat oxidation, glucose and cardiometabolic health in middle age males
What is the Cause of Obesity?
How “Logic” Can Lead One Astray
Productive Application of Force
The actual goal when seeking strength
Daley Fix #3
With Nick & Abrie Sellers
Mineral requirements for mitochondrial function
A connection to redox balance and cellular differentiation
Sushi Bowl
A deconstructed sushi bowl with salmon, avocado, cucumber, nori, and sesame-scented cauliflower rice.
See more →5 rounds for time:
4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups
