Winter Squash Risotto with Cauliflower and Sage Butter
A cozy, creamy risotto-style side dish made with roasted winter squash, riced cauliflower, and finished with a rich sage-infused butter. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes:
20 box jumps
1 legless rope climb
Shortcomings of Ancel Keys’s Lipid–Heart Hypothesis
How decades of dietary policy were built on flawed assumptions about fat and heart disease. See more →
Pork Belly Bites with Chimichurri
Pork belly bites finished with a vibrant, herbaceous chimichurri. See more →
Anatomy and Physiology for Jocks
An exceedingly simple lesson in anatomy and physiology key for effective coaching. See more →
Crab Cakes with Lemon Aioli
Golden seared crab cakes made with fresh herbs and almond flour, served with a zesty lemon aioli. See more →
NYC's New Added Sugars Warning Rule Goes Into Effect
New York City becomes the first in the U.S. to require sugar warnings on chain restaurant menus. See more →
Meatball Parm Bake
Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese. See more →
Pesto-Cod with Asparagus
Roasted cod topped with vibrant homemade pesto, and paired with buttery roasted asparagus. See more →
For time:
15 inverted burpees
40 GHD sit-ups
40 kettlebell swings
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees
Why We Can’t Lose Weight (and What to Do About It)
Former FDA Commissioner Dr. David Kessler—a physician and lawyer—on The Dr. Hyman Show. See more →
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 →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes:
20 box jumps
1 legless rope climb
Men jump to a 24” box and climb 15-ft.
Women jump to a 20” box and climb 15-ft.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Test 3
Tabata squat
4 minutes of muscle-ups
Today we’re retesting Test 3 of the How Fit Are You testing series.
The Tabata squats take 4 minutes—20 seconds of work followed by 10 seconds of rest, for 8 consecutive rounds. The 4 minutes of muscle-ups starts immediately after. Muscle-up reps need not be consecutive. Resting between reps is O.K. The total number completed is what counts.
Compare to 250409.
See more →For load:
Muscle snatch 1-1-1 reps
Power snatch 1-1-1 reps
Squat snatch 1-1-1 reps
Additionally, complete 200 weighted step-ups. We’ll be doing Chad (1,000 step-ups) on the 11th, so today you can feel out the loading and box height.
See more →For time:
15 inverted burpees
40 GHD sit-ups
40 kettlebell swings
15 inverted burpees
30 GHD sit-ups
30 kettlebell swings
15 inverted burpees
20 GHD sit-ups
20 kettlebell swings
15 inverted burpees
The inverted burpee is a candlestick, to stand, to controlled handstand.
Men swing a 1.5-pood kettlebell.
Women swing a 1-pood kettlebell.
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 →Winter Squash Risotto with Cauliflower and Sage Butter
A cozy, creamy risotto-style side dish made with roasted winter squash, riced cauliflower, and finished with a rich sage-infused butter. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
½ cup roasted winter squash (butternut or kabocha, mashed)
2 cups riced cauliflower (fresh or thawed from frozen)
2 cloves garlic, minced
¼ cup chopped onion or shallot
½ cup chicken broth (no sugar added)
¼ cup heavy cream
2 Tbsp grated Parmesan cheese
Salt and pepper, to taste
2 Tbsp butter
1 Tbsp chopped fresh sage (or 1 tsp dried)
Extra Parmesan
Toasted pumpkin seeds
Optional: 1 tsp olive oil (cold drizzle for finishing)
Macronutrients
Protein: 9g
Fat: 26g
Carbs: 7g
Pork Belly Bites with Chimichurri
Pork belly bites finished with a vibrant, herbaceous chimichurri. See more →Ingredients
8 oz pork belly, skin removed, cut into 1-inch cubes
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp dried thyme
Salt and pepper, to taste
1 Tbsp butter (for searing)
2 Tbsp fresh parsley, finely chopped
1 Tbsp fresh cilantro, finely chopped
1 tsp red wine vinegar
1½ Tbsp olive oil (finishing use only)
½ clove garlic, minced
½ tsp crushed red pepper flakes (optional)
Salt, to taste
Macronutrients
Protein: 34g
Fat: 58g
Carbs: 2g
Crab Cakes with Lemon Aioli
Golden seared crab cakes made with fresh herbs and almond flour, served with a zesty lemon aioli. See more →Ingredients
For the Crab Cakes:
8 oz lump crab meat (drained and shell-free)
1 egg
2 Tbsp almond flour
1 Tbsp chopped parsley
1 Tbsp chopped green onion
½ tsp Dijon mustard (no sugar added)
½ tsp garlic powder
½ tsp lemon zest
Salt and pepper, to taste
1 Tbsp butter or ghee (for cooking)
For the Lemon Aioli:
2 Tbsp avocado oil mayo (or egg yolk + olive oil if homemade)
1 tsp lemon juice
½ tsp lemon zest
½ clove garlic, finely grated
Salt, to taste
Macronutrients
Protein: 46g
Fat: 32g
Carbs: 3g
Meatball Parm Bake
Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese. See more →Ingredients
1 lb ground beef (85/15 or fattier)
1 egg
2 Tbsp almond flour
1 Tbsp chopped parsley
1 tsp dried oregano
1 tsp garlic powder
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or ghee (for searing)
1 cup sugar-free marinara (look for one with olive oil, or homemade)
½ cup shredded mozzarella
2 Tbsp grated Parmesan
1 Tbsp olive oil (finishing drizzle)
Fresh basil, for garnish
Macronutrients
(makes 2 servings)
Protein: 48g
Fat: 38g
Carbs: 6g
Pesto-Cod with Asparagus
Roasted cod topped with vibrant homemade pesto, and paired with buttery roasted asparagus. See more →Ingredients
2 cod fillets (about 5–6 oz each)
8 oz asparagus, trimmed
1 Tbsp butter or ghee (for roasting)
Salt and pepper, to taste
½ tsp garlic powder
1 Tbsp olive oil (finishing drizzle)
¼ cup fresh basil leaves
2 Tbsp olive oil
1 Tbsp pine nuts (or walnuts for budget-friendly option)
1 Tbsp grated Parmesan (omit for paleo)
½ clove garlic
Salt, to taste
Squeeze of lemon juice
Macronutrients (makes 2 servings)
Protein: 55g
Fat: 30g
Carbs: 4g
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
Shortcomings of Ancel Keys’s Lipid–Heart Hypothesis
How decades of dietary policy were built on flawed assumptions about fat and heart disease.
Anatomy and Physiology for Jocks
An exceedingly simple lesson in anatomy and physiology key for effective coaching.
NYC's New Added Sugars Warning Rule Goes Into Effect
New York City becomes the first in the U.S. to require sugar warnings on chain restaurant menus.
The Kitchen Comeback
How Cooking and Community Are Healing Us
Why We Can’t Lose Weight (and What to Do About It)
Former FDA Commissioner Dr. David Kessler—a physician and lawyer—on The Dr. Hyman Show.
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
Pork Rind Scotch Eggs with Dijon Cream Dipping Sauce
Hard-boiled eggs wrapped in seasoned sausage and coated in crispy pork rinds then baked or fried.
See more →
10 rounds for reps:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
Gary Taubes: Calories vs. Carbohydrates
Clearing up Confusion over Competing Obesity Paradigms
See more →
