Beef Kebobs & Tangy Feta Sauce
Flavorful beef kebobs, grilled with colorful veggies and served with a tangy, herbed creamy feta sauce. See more →
Spicy Cauliflower Rice with Spinach, Avocado, and Eggs
This dish adds ginger and red pepper flakes to keep the dish flavorful with a bit of heat. See more →
Sprints and Strict
50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups
Assistance for Bodyweight Exercises
Designed for universal scalability' finds its greatest challenge with bodyweight exercises – the stuff we call 'gymnastics.' See more →
Hatch Chile Rellenos Casserole With Chicken
This casserole has all the rich, cheesy goodness of traditional chile rellenos with a creamy, flavorful twist. See more →
The Warburg hypothesis and the emergence of the mitochondrial metabolic theory of cancer
Thomas Seyfried and colleagues revisit Otto Warburg's theory that cancer arises from impaired mitochondrial oxidative phosphorylation (OxPhos), leading to increased reliance on fermentation for energy production. See more →
Steak Salad with Butternut Squash and Carmelized Onions
This steak salad is packed with flavor from the juicy steak, sweet caramelized onions, and roasted butternut squash. The blue cheese adds a tangy richness that balances out the dish perfectly. See more →
Functionality and Wall Ball
We see the bulk of human action as being composed of a limited number of irreducible fundamental movements. These fundamental movements we call functional. See more →
Spicy Roasted Cauliflower with Chorizo & Manchego
The spicy chorizo infuses this dish with a bold, smoky flavor. The addition of Manchego cheese adds a creamy, nutty taste that pairs well with the seasoned cauliflower. See more →
A New Hypothesis of Obesity
Presentation from the Low Carb Breckenridge conference in 2018. See more →
Ginger-Spiced Chicken With Scallions
This recipe blends warm turmeric and red curry with fresh ginger, tender chicken, and crisp scallions for a flavorful, aromatic meal topped with a cooling dollop of sour cream. See more →
6-minute intervals
5 rounds, each for time of:
Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders
Rest for the remainder of the 6 minutes, then go again.
See more →Your body changes in fascinating ways during the first 10 minutes of exercise
When you start moving, your heart rate spikes, blood flow changes, and your brain becomes more alert. See more →
Sriracha Chicken Thighs With Broccoli & Garlic
This dish delivers a flavorful, spicy kick with tender chicken and crunchy veggies. See more →
Diet or Drugs 3? First Wegovy, Then What?
Gary Taubes picks up where Bradley Olson's story left off. See more →
Roasted Broccolini Salad with Prosciutto, Almonds & Parmesan
This salad features tender roasted broccolini paired with crisp prosciutto, toasted almonds, and shaved Parmesan, all drizzled with a bright lemon-Dijon dressing. See more →
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
See more →Principles for Feeling Great Now and Learning How to Live to Be 100
Webinar with Dr. Libby Wilson See more →
Poached Eggs with Avocado Cream & Chimichurri
The richness of poached eggs combined with the creaminess of avocado, and the freshness of chimichurri. See more →
Arkansas, Indiana ask USDA to let them ban soda, candy from food stamps program
Arkansas and Indiana on Tuesday became the first states to ask the U.S. Department of Agriculture to allow them to ban soda and candy from the Supplemental Nutrition Assistance Program, also known as food stamps. See more →
Steak & Tomato Frittata With Green Beans
The fresh flavors of tomatoes and green beans added to a steak and egg frittata. See more →
A Year After I Stopped Taking a Weight-Loss Drug, I’ve Lost 20 More Pounds
Author Bradley Olson was paying $1,000 out-of-pocket per month for GLP-1 medication for weight loss. After 5 months, and 40 pounds, he stopped. He then turned to traditional methods—diet then exercise—to take his journey toward metabolic transformation. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo -Â MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
Sprints and Strict
50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups
Take ample rest between each exercise.
Each bike should be an all out sprint. The HSPU’s should be controlled, and may require spotting and assistance from your gym mates. Consider the GHD for the sit-ups if you’ve had previous exposure.
See more →For Load:
Power snatch 3-3-3-3-3-3-3 reps
Then, practice SLIPS for 30 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
See more →Karen
For time:
150 wall-ball shots
Men use 20-lb. medicine ball to 10-ft. target
Women use 14-lb. medicine ball to 9-ft. target
Another benchmark from The New Girls, Karen is simple, elegant, and packs her punch via the distance the ball moves on each rep.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →6-minute intervals
5 rounds, each for time of:
Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders
Rest for the remainder of the 6 minutes, then go again.
Rounds start at 0, 6, 12, 18, and 24 minutes.
Men thruster 135 lb.
Women thruster 95 lb. and can reduce the row to 27 calories.
This workout comes from Ethan Goetz at MetFix Wash Park in Denver, Colorado.
See more →7 rounds for time:
Run 400 meters
3 rope climbs
Climb a 15-ft. rope
See more →Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Set up three bars and storm through for time.
Linda is affectionately referred to as “Three Bars of Death.” It first appeared in 2003 and then became cemented as a staple in the 2004 article The New Girls.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo -Â MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
For time:
30-20-10 reps of:
Dumbbell snatches (â…“ bodyweight)
Pull-ups
Beef Kebobs & Tangy Feta Sauce
Flavorful beef kebobs, grilled with colorful veggies and served with a tangy, herbed creamy feta sauce. See more →Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
¼ tsp smoked paprika
Salt and pepper, to taste
½ red onion, cut into chunks
½ green bell pepper, cut into chunks
½ yellow zucchini, sliced into thick rounds
½ cup cherry tomatoes
For the Creamy Feta Sauce:
¼ cup feta cheese, crumbled
2 Tbsp Greek yogurt
1 Tbsp olive oil
½ Tbsp lemon juice
½ clove garlic, minced
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
Macronutrients
Protein: 56g
Fat: 60g
Carbs: 16g
Spicy Cauliflower Rice with Spinach, Avocado, and Eggs
This dish adds ginger and red pepper flakes to keep the dish flavorful with a bit of heat. See more →Ingredients
â…“Â cup avocado, diced
1 Tbsp scallions, chopped
¼ cup vegetable broth
1 Tbsp butter
1 Tbsp red onions, diced
½ tsp white sesame seeds, toasted
2 Tbsp tomato paste
½ tsp ginger, minced
â…“Â cup baby spinach
½ cup grated cauliflower
2 eggs, fried or poached
½ tsp crushed red pepper flakes, for heat
Salt and pepper to taste
Macronutrients
Protein: 17g
Fat: 28g
Carbohydrates: 9g
Hatch Chile Rellenos Casserole With Chicken
This casserole has all the rich, cheesy goodness of traditional chile rellenos with a creamy, flavorful twist. See more →Ingredients
4 oz cooked chicken breast, shredded or diced
4-5 Hatch chiles, roasted, peeled, and seeded
1 cup shredded cheddar cheese (or a blend of Monterey Jack and cheddar)
½ cup cream cheese, softened
½ cup sour cream
½ cup heavy cream
3 large eggs
½ tsp cumin
1 tsp garlic powder
½ tsp paprika
Salt and pepper to taste
1 Tbsp ghee (for greasing the dish)
Fresh cilantro (for garnish)
Lime wedges
Macronutrients (whole recipe)
Protein: 75g
Fat: 96g
Carbs: 17g
Steak Salad with Butternut Squash and Carmelized Onions
This steak salad is packed with flavor from the juicy steak, sweet caramelized onions, and roasted butternut squash. The blue cheese adds a tangy richness that balances out the dish perfectly. See more →Ingredients
6 oz ribeye or sirloin steak
½ cup butternut squash, cubed
¼ cup yellow onion, thinly sliced
2 cups mixed salad greens, arugula, spinach, or your choice
2 Tbsp olive oil, divided
3 Tbsp butter
1 Tbsp balsamic vinegar, optional
1 Tbsp fresh rosemary, chopped
2 Tbsp crumbled blue cheese, optional
Salt and pepper to taste
Macronutrients
Protein: 35g
Fat: 50g
Carbohydrates: 12g
Spicy Roasted Cauliflower with Chorizo & Manchego
The spicy chorizo infuses this dish with a bold, smoky flavor. The addition of Manchego cheese adds a creamy, nutty taste that pairs well with the seasoned cauliflower. See more →Ingredients
1 medium head of cauliflower, cut into florets
3 oz chorizo, diced (or use spicy sausage)
½ cup shredded Manchego cheese (or sharp cheddar)
2 Tbsp butter
½ tsp smoked paprika
¼ tsp chili flakes (optional, for extra heat)
¼ tsp garlic powder
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 20g
Fat: 35g
Carbohydrates: 11g
Ginger-Spiced Chicken With Scallions
This recipe blends warm turmeric and red curry with fresh ginger, tender chicken, and crisp scallions for a flavorful, aromatic meal topped with a cooling dollop of sour cream. See more →Ingredients
3 oz chicken breast (thinly sliced or cubed)
½ tsp turmeric
1 tbsp fresh ginger (grated)
¼ cup tomatoes (diced)
1 tbsp cilantro (chopped)
2 tbsp red onion (finely chopped)
¼ cup chicken broth
1½ tbsp butter (or coconut oil)
â…“ cup scallions (chopped)
2 tbsp sour cream
2 tbsp carrot (grated or julienned)
1 tbsp red curry paste
1 lemon wedge (for serving)
Salt and pepper to taste
Macronutrients
Protein: 25g
Fat: 22g
Carbs: 5g
Sriracha Chicken Thighs With Broccoli & Garlic
This dish delivers a flavorful, spicy kick with tender chicken and crunchy veggies. See more →Ingredients
3 oz chicken thighs (boneless, skinless)
2 oz broccoli florets
1 Tbsp red chili, finely chopped
¼ cup chicken broth
¼ Tbsp coconut oil
1 clove garlic, minced
2 oz carrot, julienned or sliced
1 tsp ginger, grated
1 Tbsp sriracha sauce (adjust to your spice preference)
1 Tbsp cilantro, chopped
1 lime wedge
Salt and pepper to taste
Macronutrients
Protein: 25g
Fat: 15g
Carbohydrates: 10g
Roasted Broccolini Salad with Prosciutto, Almonds & Parmesan
This salad features tender roasted broccolini paired with crisp prosciutto, toasted almonds, and shaved Parmesan, all drizzled with a bright lemon-Dijon dressing. See more →Ingredients
For the Salad:
1 bunch broccolini, trimmed
1 Tbsp butter
2 slices prosciutto, crisped (or use thin bacon strips)
¼ cup slivered almonds, toasted
¼ cup shaved Parmesan cheese
½ tsp lemon zest
Salt and pepper, to taste
For the Dressing:
1 Tbsp olive oil
½ Tbsp lemon juice
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 16g
Fat: 34g
Carbohydrates: 10g
Poached Eggs with Avocado Cream & Chimichurri
The richness of poached eggs combined with the creaminess of avocado, and the freshness of chimichurri. See more →Ingredients
2 eggs
2 Tbsp avocado
1 Tbsp Greek yogurt
â…› tsp ground cumin
â…› tsp coriander
¼ tsp smoked paprika
1 Tbsp pesto
¼ cup baby spinach, finely chopped
1 tsp lemon zest
1 tsp sunflower seeds
1 tsp olive oil
Salt and pepper to taste
Macronutrients
Protein: 16g
Fat: 28g
Carbs: 7g
Steak & Tomato Frittata With Green Beans
The fresh flavors of tomatoes and green beans added to a steak and egg frittata. See more →Ingredients
3 oz steak, thinly sliced or diced
½ cup green beans, trimmed and cut into 1-inch pieces
¼ cup cherry tomatoes, halved
4 large eggs
2 Tbsp milk or cream, optional (for fluffier eggs)
1 â…“ Tbsp butter
1 garlic clove, minced
1 Tbsp scallions, chopped
1 Tbsp parsley, chopped (for garnish)
Salt and pepper to taste
Macronutrients
Protein: 45g
Fat: 40g
Carbohydrates: 10g
Fasting, Feeding, and Exercise: Part 2
What happens when we exercise fasted vs. fed.
Assistance for Bodyweight Exercises
Designed for universal scalability' finds its greatest challenge with bodyweight exercises – the stuff we call 'gymnastics.'
The Warburg hypothesis and the emergence of the mitochondrial metabolic theory of cancer
Thomas Seyfried and colleagues revisit Otto Warburg's theory that cancer arises from impaired mitochondrial oxidative phosphorylation (OxPhos), leading to increased reliance on fermentation for energy production.
Functionality and Wall Ball
We see the bulk of human action as being composed of a limited number of irreducible fundamental movements. These fundamental movements we call functional.
A New Hypothesis of Obesity
Presentation from the Low Carb Breckenridge conference in 2018.
Your body changes in fascinating ways during the first 10 minutes of exercise
When you start moving, your heart rate spikes, blood flow changes, and your brain becomes more alert.
Diet or Drugs 3? First Wegovy, Then What?
Gary Taubes picks up where Bradley Olson's story left off.
Principles for Feeling Great Now and Learning How to Live to Be 100
Webinar with Dr. Libby Wilson
Arkansas, Indiana ask USDA to let them ban soda, candy from food stamps program
Arkansas and Indiana on Tuesday became the first states to ask the U.S. Department of Agriculture to allow them to ban soda and candy from the Supplemental Nutrition Assistance Program, also known as food stamps.
A Year After I Stopped Taking a Weight-Loss Drug, I’ve Lost 20 More Pounds
Author Bradley Olson was paying $1,000 out-of-pocket per month for GLP-1 medication for weight loss. After 5 months, and 40 pounds, he stopped. He then turned to traditional methods—diet then exercise—to take his journey toward metabolic transformation.
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 →
