Reuben Cabbage Cups
Cabbage leaves filled with seared corned beef, tangy sauerkraut, and a creamy mustard aioli. See more →
Stuffed Chicken Breasts with Cream Cheese and Sun-Dried Tomatoes
Chicken breasts filled with a rich cream cheese mixture, sun-dried tomatoes, and herbs, then pan-seared and baked. See more →
Chicken Enchiladas with Cheese Shells
Shredded chicken rolled in baked cheese shells and smothered in a rich, tangy, homemade enchilada cream sauce. See more →
For time:
100-ft handstand walk
30 dumbbell clean and jerks
100-ft handstand walk
20 dumbbell clean and jerks
100-ft handstand walk
10 dumbbell clean and jerks
100-ft handstand walk
Relationship Between Fat Oxidation and Lactate Threshold in Athletes and Obese Women and Men
Aerobic fitness and metabolic efficiency across body types See more →
Greek Lamb Meatballs with Tzatziki
Herby lamb meatballs with cool tzatziki over a fresh tomato–cucumber salad. See more →
30-minute AMRAP
Complete as many rounds as possible in 30 minutes of:
200-m farmer carry
400-m run
20 wall balls
A Classic Graphic Reveals Nature’s Most Efficient Traveler
A famous graphic, now updated, compares locomotion in the animal kingdom See more →
Baked Trout Almondine
Delicate trout fillets baked to flaky perfection and topped with golden butter-toasted almonds, lemon, and herbs—an elegant low-carb twist on a French classic. See more →
Shrimp Tacos with Avocado & Lime Slaw
Spiced seared shrimp served in crisp lettuce wraps, topped with a refreshing avocado-lime slaw featuring crisp cucumber and cabbage. See more →
Ginger Ground Turkey and Cauliflower Rice
Ginger-spiced ground turkey sautéed with jalapeños and herbs, served over buttery cauliflower rice. See more →
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
25-feet of weighted lunges
15 deficit push-ups
30-second L-sit hold
Apple cider vinegar study retracted
Weight-loss trial found unreliable and not replicable See more →
Gyro Plate with Lamb & Tzatziki
Spiced lamb served over a bed of crisp greens, paired with a creamy homemade tzatziki for a classic Mediterranean flavor See more →
Emily Kaplan Challenges Pharma Executives
Panel Spotlight: Emily Kaplan & Calley Means at HLTH 2025, Las Vegas See more →
Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →
Effects of strength training on quality of life in pregnant women
Strength training shown to improve mood, energy, pain, and overall well-being during pregnancy See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →The Total
For load:
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 250713.
See more →For time:
100-ft handstand walk
30 dumbbell clean and jerks
100-ft handstand walk
20 dumbbell clean and jerks
100-ft handstand walk
10 dumbbell clean and jerks
100-ft handstand walk
Men use 50-lb dumbbells.
Women use 35-lb dumbbells.
30-minute AMRAP
Complete as many rounds as possible in 30 minutes of:
200-m farmer carry
400-m run
20 wall balls
Men carry two 50-lb dumbbells or kettlebells and throw a 30-lb ball to 10’.
Women carry two 35-lb dumbbells or kettlebells and throw a 20-lb ball to 9’.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →21-15-9 reps for time:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men use 115 lb.
Women use 75 lb.
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
25-feet of weighted lunges
15 deficit push-ups
30-second L-sit hold
Perform the push-ups and L-sits with your hands on the dumbbells.
Men use 50-lb DBs.
Women use 35-lb DBs.
For load:
Shoulder press 5-5-3-3-3-1-1-1-1 reps
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for reps:
Max rep back squat at 1.25X bodyweight
Max rep strict pull-ups
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 →Reuben Cabbage Cups
Cabbage leaves filled with seared corned beef, tangy sauerkraut, and a creamy mustard aioli. See more →Ingredients
6 large green cabbage leaves
6 oz cooked corned beef, sliced or shredded
⅓ cup sauerkraut (sugar-free, drained well)
2 oz Swiss cheese, sliced or shredded (optional)
1 tsp butter (for searing beef, optional)
2 Tbsp avocado oil mayo (or homemade egg-based)
1 tsp Dijon mustard (no sugar added)
1 tsp prepared horseradish (optional, for extra kick)
½ tsp apple cider vinegar
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 36g
Carbs: 4g
Stuffed Chicken Breasts with Cream Cheese and Sun-Dried Tomatoes
Chicken breasts filled with a rich cream cheese mixture, sun-dried tomatoes, and herbs, then pan-seared and baked. See more →Ingredients
2 (6 oz) boneless, skinless chicken breasts
Salt and pepper, to taste
½ tsp garlic powder
½ tsp onion powder
1½ Tbsp butter or tallow (for searing)
Toothpicks or kitchen twine (for securing)
1 tsp olive oil (cold drizzle for finishing)
¼ cup cream cheese, softened
2 Tbsp chopped sun-dried tomatoes (oil-packed, drained)
¼ cup shredded mozzarella or Parmesan cheese
1 Tbsp chopped fresh basil (or ½ tsp dried)
¼ tsp black pepper
Macronutrients (per breast, makes 2)
Protein: 42g
Fat: 33g
Carbs: 4g
Chicken Enchiladas with Cheese Shells
Shredded chicken rolled in baked cheese shells and smothered in a rich, tangy, homemade enchilada cream sauce. See more →Ingredients
2 cups cooked shredded chicken (thigh or breast)
Salt and pepper, to taste
½ tsp cumin
½ tsp garlic powder
½ tsp onion powder
1 cup shredded Monterey Jack cheese (for mixing with chicken)
2 Tbsp butter or tallow (for sautéing and greasing)
2 cups shredded cheddar or mozzarella cheese (¼ cup per shell, makes ~8 shells)
2 Tbsp butter
2 cloves garlic, minced
1 tsp chili powder
½ tsp cumin
¼ tsp paprika
½ cup chicken broth (no sugar added)
2 Tbsp tomato paste
2 Tbsp heavy cream
Salt, to taste
1 Tbsp chopped cilantro
1 tsp olive oil (cold drizzle, optional)
1 Tbsp sour cream or diced avocado (optional)
Macronutrients (per enchilada, makes 8)
Protein: 19g
Fat: 18g
Carbs: 3g
Greek Lamb Meatballs with Tzatziki
Herby lamb meatballs with cool tzatziki over a fresh tomato–cucumber salad. See more →Ingredients
1 lb ground lamb
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp dried oregano
1 tsp ground cumin
½ tsp coarse sea salt
½ tsp cracked black pepper
1 egg
2 Tbsp almond flour
1 Tbsp butter or beef tallow (for cooking)
For the Tzatziki:
½ cup Greek yogurt (full fat)
½ cucumber, finely diced
1 clove garlic, minced
1 Tbsp fresh dill, chopped
1 Tbsp fresh lemon juice
Salt and pepper, to taste
For the Salad:
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1 Tbsp extra virgin olive oil (for finishing)
1 tsp red wine vinegar
Salt and pepper, to taste
Fresh parsley or mint, chopped (for garnish)
Macronutrients (per serving, yields 4 servings)
Protein: 36g
Fat: 40g
Carbs: 6g
Baked Trout Almondine
Delicate trout fillets baked to flaky perfection and topped with golden butter-toasted almonds, lemon, and herbs—an elegant low-carb twist on a French classic. See more →Ingredients
2 trout fillets (~6 oz each), skin on or off
Salt and pepper, to taste
1 Tbsp butter or tallow (for greasing the pan)
1 tsp lemon zest
3 Tbsp butter
¼ cup sliced almonds
1 Tbsp lemon juice
1 tsp chopped fresh parsley
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: extra lemon wedges or parsley
Macronutrients
Protein: 58g
Fat: 68g
Carbs: 4g
Shrimp Tacos with Avocado & Lime Slaw
Spiced seared shrimp served in crisp lettuce wraps, topped with a refreshing avocado-lime slaw featuring crisp cucumber and cabbage. See more →Ingredients
For the Shrimp:
6 oz shrimp, peeled and deveined
1 Tbsp butter
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp cumin
Salt and pepper, to taste
For the Slaw:
½ cup shredded green cabbage
¼ cup cucumber, julienned
1 Tbsp avocado, mashed
1 tsp lime juice
1 tsp olive oil
½ clove garlic, minced
Salt and pepper, to taste
For the Tacos:
4–5 large romaine or butter lettuce leaves (for wrapping)
1 Tbsp fresh cilantro, chopped
Extra lime wedges, for serving
Macronutrients
Protein: 38g
Fat: 25g
Carbs: 6g
Ginger Ground Turkey and Cauliflower Rice
Ginger-spiced ground turkey sautéed with jalapeños and herbs, served over buttery cauliflower rice. See more →Ingredients
For the Turkey Stir-Fry:
6 oz ground turkey (dark meat preferred)
1 Tbsp butter (for sautéing)
1 tsp fresh ginger, grated
1 clove garlic, minced
1 jalapeño, finely chopped (remove seeds for less heat)
2 Tbsp fresh cilantro, chopped
1 Tbsp coconut aminos (or tamari for non-paleo)
Salt and pepper, to taste
For the Cauliflower Rice:
1 cup riced cauliflower
1 Tbsp butter
¼ tsp garlic powder
Salt, to taste
Garnish:
1 tsp olive oil (for finishing)
Additional chopped cilantro
Macronutrients
Protein: 41g
Fat: 33g
Carbs: 6g
Gyro Plate with Lamb & Tzatziki
Spiced lamb served over a bed of crisp greens, paired with a creamy homemade tzatziki for a classic Mediterranean flavor See more →Ingredients
¾ lb ground lamb
1 tsp dried oregano
½ tsp garlic powder
½ tsp onion powder
½ tsp cumin
¼ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp butter or tallow (for cooking)
½ cup full-fat Greek yogurt
¼ cup finely diced cucumber (peeled and seeded)
1 clove garlic, minced
1 Tbsp lemon juice
1 Tbsp chopped fresh dill (or 1 tsp dried)
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
2 cups chopped romaine or mixed greens
¼ cup chopped cucumber
2 Tbsp chopped red onion
1 Tbsp olive oil (cold use only)
1 tsp lemon juice
Salt and pepper, to taste
Macronutrients (whole batch)
Protein: 70g
Fat: 90g
Carbs: 11g
Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →Ingredients
3 cups cauliflower florets (bite-size)
1 Tbsp butter
½ cup heavy cream
¾ cup shredded sharp cheddar cheese
¼ cup shredded mozzarella
1 oz cream cheese (about 2 Tbsp)
¼ tsp garlic powder
¼ tsp mustard powder (optional, for tang)
Salt and pepper, to taste
Optional: 1 Tbsp grated Parmesan for topping
Optional garnish: chopped chives or parsley
Macronutrients
Protein: 41g
Fat: 77g
Carbs: 21g
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →Ingredients
2 (6 oz) boneless, skinless chicken breasts
1 cup crushed pork rinds (plain, finely ground)
¼ cup grated Parmesan cheese
1 tsp coarse sea salt
½ tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
1 large egg
1 Tbsp butter or beef tallow (for cooking)
1 Tbsp extra virgin olive oil (for finishing)
Lemon wedges, for serving
Optional garnish: chopped parsley or arugula
Macronutrients
Protein: 157g
Fat: 69g
Carbs: 10g
Handling the Holidays
Planning for joy—and damage control—from Halloween to New Year’s
Relationship Between Fat Oxidation and Lactate Threshold in Athletes and Obese Women and Men
Aerobic fitness and metabolic efficiency across body types
A Classic Graphic Reveals Nature’s Most Efficient Traveler
A famous graphic, now updated, compares locomotion in the animal kingdom
Keto Endocrine Metabolic Oncology (KEMO) Therapy for Cancer
with Dr Isabella Cooper
Pursuit of Excellence
Chasing excellence to create an endearing, then enduring brand
Apple cider vinegar study retracted
Weight-loss trial found unreliable and not replicable
Emily Kaplan Challenges Pharma Executives
Panel Spotlight: Emily Kaplan & Calley Means at HLTH 2025, Las Vegas
The Evolution of the Methodology
The Daley Fix #6 with Hollis Molloy
Effects of strength training on quality of life in pregnant women
Strength training shown to improve mood, energy, pain, and overall well-being during pregnancy
Reuben Cabbage Cups
Cabbage leaves filled with seared corned beef, tangy sauerkraut, and a creamy mustard aioli.
See more →
