Sesame Salmon with Broccolini
Crispy sesame-crusted salmon fillets pan-seared in butter, served with tender broccolini tossed in fragrant ginger butter. See more →
Sheet Pan Chicken Tikka
Marinated chicken thighs roasted with bell peppers and onions on one sheet pan, infused with bold Indian spices, butter-roasted veggies, and finished with fresh herbs. See more →
Lifting Choice
5-5-3-3-3-1-1-1-1 reps of one of the following:
Front squat
Overhead squat
Deadlift
Chronic Lactate Impairs Mitochondrial Function
Persistently elevated lactate—not the temporary rise seen during exercise—can impair mitochondrial function and metabolic flexibility. See more →
Jambalaya with Cauliflower Rice
A spicy, savory skillet of shrimp, sausage, and chicken simmered in Cajun-seasoned tomato broth with buttery cauliflower rice and classic Creole vegetables. See more →
High-Intensity Exercise and Seizure Control
Case report used high-intensity exercise to reduce seizures in an already keto patient. See more →
Zucchini Feta Quiche
A rich, savory, crustless quiche packed with buttery zucchini, feta, and eggs. See more →
Salmon Piccata
Crispy-seared salmon fillets served in a zesty lemon butter caper sauce—bursting with bright, briny flavor. See more →
Ahead of Alzheimer's: Episode 2
Dr. Jeff Burns on why early detection must be paired with better care and support See more →
Spicy Pork Shoulder
Slow-cooked spiced pork shoulder with tangy mustard cream and crunchy fennel slaw. See more →
3 rounds for time:
30 GHD sit-ups
20 shuttle runs
10 weighted shuttle runs
100 weighted step-ups
Ginger Garlic Shrimp Skillet
Succulent shrimp sautéed with fresh ginger and garlic, served over buttery sesame kale with a kick of chili. See more →
Hypothalamic Reactive Oxygen Species and Energy Metabolism
How ROS regulate appetite and metabolism through the hypothalamus See more →
Chicken Skin Tacos
Crunchy roasted chicken skins used as taco shells and filled with savory toppings and a creamy avocado-lime sauce. See more →
A Ketogenic Diet for Treatment-Resistant Depression
Randomized controlled trial of ketogenic therapy for treatment-resistant depression See more →
Pistachio Crust Lamb Chops
Crusted lamb chops with pistachios and herbs, seared and paired with cooling mint yogurt. See more →
Intelligence and metabolism
How stress, metabolism, and early-life experiences shape intelligence and learning See more →
Trout with Dill Cream
Crispy butter-basted trout fillets served with a tangy dill cream sauce and caramelized roasted fennel. See more →
The FRAGO Series
Thirteen military-inspired group workouts designed to build fitness, teamwork, and leadership under fatigue. See more →
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Lifting Choice
5-5-3-3-3-1-1-1-1 reps of one of the following:
Front squat
Overhead squat
Deadlift
Your choice from Saturday will likely dictate which lift you’re ready for.
See more →Endurance Choice
Pick one of the following:
Row 5K
Run 5K
Bike 10K
Swim 1K
If you have access to a pool or water, swim. If not, choose your least favorite from the list.
See more →FRAGO #3: Victoria
5 rounds for time:
10 squat cleans
20 push-ups
Rest
Squat clean with 50+ pound sandbag, medicine ball or odd object.
Ideally you’ll complete this in a team of 3 people, per the FRAGO #3 instructions, rotating through the exercises and resting while the others complete their work. If not, rest 2 minutes after the push-ups.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
30 GHD sit-ups
20 shuttle runs
10 weighted shuttle runs
100 weighted step-ups
Get yourself a 20-30 pound pack or vest for this one. You’ll be taking it on and off during the workout.
For the shuttle runs, 1 reps is 25 feet out, and 25 feet back. When weighted, no need to touch the ground—just cross the line each time.
Step up to a 20” box.
See more →7 rounds for time:
7 L pull-ups
7 single-arm snatch balances
Men use a 70-lb dumbbell.
Women use a 45-lb dumbbell.
Alternate arms however you like on the snatch balances.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 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 →Hero Workout
Honor a fallen service member by completing a workout in their memory.
Choose from here.
See more →Sesame Salmon with Broccolini
Crispy sesame-crusted salmon fillets pan-seared in butter, served with tender broccolini tossed in fragrant ginger butter. See more →Ingredients
For the Sesame-Crusted Salmon:
4 salmon fillets (5–6 oz each, skin on or off)
2 Tbsp white sesame seeds
2 Tbsp black sesame seeds (or more white if unavailable)
Salt & pepper, to taste
½ tsp garlic powder
1 Tbsp butter (for searing)
For the Ginger Butter Broccolini:
1 bunch broccolini, trimmed
1½ Tbsp butter
1 tsp fresh ginger, grated
1 clove garlic, minced
Salt, to taste
Optional: 1 tsp sesame oil (added off heat for flavor)
Optional Garnish:
Extra sesame seeds
Lemon wedge or zest
Sliced scallions or cilantro
Macronutrients
(per serving, makes 4):
Protein: 40g
Fat: 35g
Carbs: 4g
Sheet Pan Chicken Tikka
Marinated chicken thighs roasted with bell peppers and onions on one sheet pan, infused with bold Indian spices, butter-roasted veggies, and finished with fresh herbs. See more →Ingredients
For the Chicken Marinade:
1.5 lbs boneless, skinless chicken thighs
½ cup full-fat Greek yogurt
1 Tbsp lemon juice
1 Tbsp garam masala
1 tsp turmeric
1 tsp paprika
1 tsp ground cumin
1 tsp garlic powder
Salt & pepper, to taste
For the Sheet Pan Veggies:
½ red bell pepper, sliced
½ green bell pepper, sliced
1 small yellow onion, sliced
1 Tbsp butter, melted (for tossing)
Optional Garnishes:
Chopped fresh cilantro
1 tsp olive oil (for finishing drizzle — optional)
Wedge of lemon or lime (optional)
Macronutrients
(per serving, makes 4)
Protein: 35g
Fat: 20g
Carbs: 5g
Jambalaya with Cauliflower Rice
A spicy, savory skillet of shrimp, sausage, and chicken simmered in Cajun-seasoned tomato broth with buttery cauliflower rice and classic Creole vegetables. See more →Ingredients
For the proteins:
6 oz chicken thighs, diced
6 oz Andouille sausage or smoked sausage, sliced
6 oz shrimp, peeled and deveined
Vegetables & Base:
2 Tbsp butter or tallow (for cooking)
½ small yellow onion, diced
½ green bell pepper, diced
1 celery stalk, diced
2 garlic cloves, minced
1 cup diced tomatoes (no sugar added)
2 tsp Cajun seasoning (no added sugar or fillers)
½ tsp smoked paprika
¼ tsp cayenne (optional for extra heat)
Salt & black pepper, to taste
2 cups cauliflower rice (fresh or frozen)
½ cup chicken broth
Optional Finishing:
1 tsp olive oil (for off-heat drizzle)
Fresh parsley or green onions for garnish
Lemon wedge (optional for serving)
Macronutrients
(per serving, makes 4)
Protein: 27g
Fat: 20g
Carbs: 5g
Zucchini Feta Quiche
A rich, savory, crustless quiche packed with buttery zucchini, feta, and eggs. See more →Ingredients
5 large eggs
1½ Tbsp butter or tallow (for sautéing)
1½ cups zucchini, grated and squeezed dry
¼ cup shallots or onion, finely chopped
½ cup full-fat heavy cream
⅓ cup crumbled feta cheese
¼ cup grated Parmesan cheese
2 Tbsp fresh dill or parsley, chopped
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(per serving, makes 2)
Protein: 24
Fat: 42g
Carbs: 7g
Salmon Piccata
Crispy-seared salmon fillets served in a zesty lemon butter caper sauce—bursting with bright, briny flavor. See more →Ingredients
4 salmon fillets (5–6 oz each)
Salt & pepper, to taste
¼ tsp garlic powder
2 Tbsp butter (for searing)
For the Piccata Sauce:
3 Tbsp butter
2 cloves garlic, minced
⅓ cup chicken or fish broth (unsweetened)
2 Tbsp fresh lemon juice
2 Tbsp capers, drained
1 tsp lemon zest
Salt & pepper, to taste
Optional: 1 Tbsp chopped fresh parsley
Optional: 1 tsp olive oil (for finishing)
Macronutrients
(per fillet, serves 4)
Protein: 38g
Fat: 32g
Carbs: 2g
Spicy Pork Shoulder
Slow-cooked spiced pork shoulder with tangy mustard cream and crunchy fennel slaw. See more →Ingredients
16 oz pork shoulder
1 tsp chili powder, cumin, paprika
½ cup heavy cream
2 Tbsp Dijon mustard
1 bulb fennel, thinly sliced
2 Tbsp lemon juice
2 Tbsp olive oil (for slaw)
Macronutrients
(per serving, makes 4)
Protein: 23g
Fat: 33g
Carbs: 4g
Ginger Garlic Shrimp Skillet
Succulent shrimp sautéed with fresh ginger and garlic, served over buttery sesame kale with a kick of chili. See more →Ingredients
For the Shrimp:
1 lb shrimp, peeled and deveined
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
2 Tbsp butter or ghee
¼ tsp chili flakes (adjust to taste)
Salt & black pepper, to taste
1 tsp coconut aminos (optional, for umami)
For the Sesame Kale:
4 cups chopped kale, stems removed
1 Tbsp butter
Salt, to taste
1 tsp toasted sesame oil (added after cooking)
Optional Garnish:
Additional chili flakes
Sliced scallions
Sesame seeds
Macronutrients
(per serving, serves 4):
Protein: 28g
Fat: 12g
Carbs: 4g
Chicken Skin Tacos
Crunchy roasted chicken skins used as taco shells and filled with savory toppings and a creamy avocado-lime sauce. See more →Ingredients
For the Crispy Chicken Skins (Taco Shells):
Skins from 6–8 chicken thighs or breasts (raw, trimmed clean)
Salt & black pepper
½ tsp smoked paprika
Optional: pinch of garlic powder
For the Filling:
1 cup cooked, shredded chicken (thigh meat preferred)
½ tsp cumin
½ tsp chili powder
1 Tbsp butter (for reheating)
For the Avocado Crema:
1 ripe avocado
2 Tbsp sour cream or full-fat Greek yogurt
1 Tbsp lime juice
Salt to taste
Optional: 1 tsp olive oil (added off heat for richness)
Optional Toppings:
Shredded lettuce or cabbage
Diced red onion
Cilantro or jalapeño slices
Macronutrients
(per 2 tacos, makes 4 servings)
Protein: 18g
Fat: 18g
Carbs: 4g
Pistachio Crust Lamb Chops
Crusted lamb chops with pistachios and herbs, seared and paired with cooling mint yogurt. See more →Ingredients
4 lamb chops (6 oz. each)
¼ cup pistachios, finely crushed
1 tsp Dijon mustard
1 tsp rosemary
¼ cup Greek yogurt
1 Tbsp fresh mint, minced
1 Tbsp butter
Salt & pepper
Macronutrients
(per serving, makes 4)
Protein: 27g
Fat: 23g
Carbs: 3g
Trout with Dill Cream
Crispy butter-basted trout fillets served with a tangy dill cream sauce and caramelized roasted fennel. See more →Ingredients
For the Trout:
2 trout fillets (5–6 oz each), skin-on or skinless
Salt & black pepper, to taste
2 Tbsp butter (for basting)
½ tsp garlic powder
1 tsp lemon zest (optional)
For the Dill Cream Sauce:
¼ cup sour cream or crème fraîche
1 Tbsp lemon juice
1 Tbsp fresh dill, chopped (or 1 tsp dried)
Salt & pepper, to taste
For the Roasted Fennel:
1 fennel bulb, trimmed and sliced into wedges
1 Tbsp ghee or butter, melted
Salt & pepper, to taste
Optional Garnish:
Extra dill, fennel fronds, or olive oil (off heat)
Macronutrients
(per serving, serves 2)
Protein: 35g
Fat: 30g
Carbs: 7g
A Fancy Name for Junk Food
Does the war on “ultra-processed foods” make any sense?
Chronic Lactate Impairs Mitochondrial Function
Persistently elevated lactate—not the temporary rise seen during exercise—can impair mitochondrial function and metabolic flexibility.
High-Intensity Exercise and Seizure Control
Case report used high-intensity exercise to reduce seizures in an already keto patient.
FRAGO #3: Victoria
Another iteration from the Glassman Archives
Ahead of Alzheimer's: Episode 2
Dr. Jeff Burns on why early detection must be paired with better care and support
This Cell Won't Die
How to spot misinformation in the age of AI
Hypothalamic Reactive Oxygen Species and Energy Metabolism
How ROS regulate appetite and metabolism through the hypothalamus
A Ketogenic Diet for Treatment-Resistant Depression
Randomized controlled trial of ketogenic therapy for treatment-resistant depression
Intelligence and metabolism
How stress, metabolism, and early-life experiences shape intelligence and learning
The FRAGO Series
Thirteen military-inspired group workouts designed to build fitness, teamwork, and leadership under fatigue.
Spicy Ginger Ground Turkey Bowl with Cauliflower Rice
Ground turkey sautéed with fresh ginger, garlic, and chili, served over buttery cauliflower rice and topped with a creamy spicy drizzle.
See more →
The Effects of Vigorous Intensity Exercise in the Third Trimester of Pregnancy
Systematic review finds that vigorous exercise appears safe for most healthy pregnancies
See more →
