Chicken all’Arrabbiata
Chicken thighs simmered in a spicy tomato-garlic sauce with chili and herbs, finished with olive oil and fresh parsley. See more →
Tuna Bowls with Spicy Mayo
A refreshing tuna bowl topped with a creamy, spicy mayo and crisp garden vegetables. See more →
5 rounds for reps:
Shuttle run for 1 minute
Bar muscle-up for 1 minute
Shuttle run for 1 minute
Row for 1 minute
Cauliflower Risotto with Chicken, Mushrooms & Peas
A creamy cauliflower-based risotto loaded with tender chicken, earthy mushrooms, and sweet green peas. See more →
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Beef & Broccoli
Beef slices are stir-fried with crisp broccoli in aromatic garlic and ginger, then finished with coconut aminos and ghee. See more →
Mark Hyman Podcast with Dr. Martin Picard
Restoring the Body’s Energy to Heal from Within See more →
Chorizo and Cheese Egg Bake
Savory baked eggs packed with spicy chorizo, melty cheese, and bold seasonings. See more →
Buffalo Chicken Wraps
Spicy buffalo chicken wrapped in crisp lettuce with creamy avocado and a tangy ranch drizzle. See more →
San Francisco files lawsuit against major food manufacturers
The city argues ultra-processed foods have led to a health care crisis. See more →
Feijoada-Inspired Pork Bowl
Slow-cooked pork shoulder with smoky spices and greens, served over garlicky cauliflower rice in a hearty bowl with all the soul of Brazilian feijoada. See more →
Mackerel with Garlic Herb Butter
Mackerel fillets pan-seared and finished with a generous dollop of garlic herb butter. See more →
Eggplant Parmesan with Pork Rind Crust
Crispy pork rind–coated eggplant slices layered with sugar-free marinara and gooey melted cheese. See more →
For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →
The Challenge of Reforming Nutritional Epidemiologic Research
The field routinely produces implausible findings and urgently needs structural reform. See more →
Elizabeth
21-15-9 reps for time:
Squat cleans
Ring dips
Men use 135 lb.
Women use 95 lb.
5 rounds for reps:
Shuttle run for 1 minute
Bar muscle-up for 1 minute
Shuttle run for 1 minute
Row for 1 minute
Shuttle runs are 25-ft, each length counting as a rep (there and back = 2 reps).
Row is for calories.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
50-40-30-20-10 kettlebell swings
w/ 50 double-unders after each set
Men use a 24-kg KB
Women use a 20-kg KB
5 rounds for time:
25 push-ups
20 back squats
25 GHD sit-ups
Use ¾ bodyweight for the back squats.
See more →For load:
Deadlift 3-3-3-3-3-3-3 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 →Fran
21-15-9 reps for time:
Thrusters
Pull-ups
Men use 95-lb for thrusters.
Women use 65-lb for thrusters.
For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Rest as needed between sets.
See more →7 rounds for time:
400-meter run
20 hip extensions
10 strict knees-to elbows
Additionally, stretch for 20 minutes.
See more →Chicken all’Arrabbiata
Chicken thighs simmered in a spicy tomato-garlic sauce with chili and herbs, finished with olive oil and fresh parsley. See more →Ingredients
12 oz chicken thighs, bone-in
1 Tbsp butter (for searing)
1 cup crushed tomatoes (no sugar added)
2 cloves garlic, minced
½–1 red chili or ½ tsp red pepper flakes (adjust to heat preference)
1 Tbsp tomato paste
¼ cup chicken bone broth
½ tsp dried oregano
¼ tsp black pepper
Salt, to taste
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 42g
Fat: 50g
Carbs: 12g
Tuna Bowls with Spicy Mayo
A refreshing tuna bowl topped with a creamy, spicy mayo and crisp garden vegetables. See more →Ingredients
1 Tbsp butter (for sautéing edamame)
5 oz canned tuna in water or olive oil, drained
Salt and pepper, to taste
½ cup shelled edamame (thawed if frozen)
½ cup diced cucumber
¼ cup shredded carrot
1 Tbsp chopped fresh cilantro
2 Tbsp mayonnaise (avocado or olive oil–based)
1 tsp sriracha (adjust to taste)
1 tsp rice vinegar
1 tsp soy sauce (or coconut aminos)
½ tsp red chili flakes
½ tsp sesame oil (for finishing)
Optional: 1 tsp sesame seeds, for garnish
Macronutrients
Protein: 39g
Fat: 38g
Carbs: 10g
Cauliflower Risotto with Chicken, Mushrooms & Peas
A creamy cauliflower-based risotto loaded with tender chicken, earthy mushrooms, and sweet green peas. See more →Ingredients
6 oz chicken breast or thigh, diced
2 cups cauliflower rice (fresh or frozen)
1 cup mushrooms, sliced
¼ cup peas (fresh or frozen)
1 clove garlic, minced
2 Tbsp butter or ghee
¼ cup chicken bone broth
¼ cup coconut cream (or full-fat cream if tolerated)
1 Tbsp nutritional yeast or 1 Tbsp grated parmesan (optional, if tolerated)
Salt and pepper, to taste
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 40g
Fat: 35g
Carbs: 9g
Beef & Broccoli
Beef slices are stir-fried with crisp broccoli in aromatic garlic and ginger, then finished with coconut aminos and ghee. See more →Ingredients
6 oz flank steak or sirloin, thinly sliced
1 cup broccoli florets
1 Tbsp ghee
1 clove garlic, minced
1 tsp fresh ginger, grated
1 Tbsp coconut aminos
½ tsp fish sauce (optional, for extra umami)
1 Tbsp scallions, chopped
¼ tsp red pepper flakes (optional)
Salt and pepper, to taste
½ tsp sesame seeds, for garnish
Macronutrients
Protein: 48g
Fat: 30g
Carbs: 6g
Chorizo and Cheese Egg Bake
Savory baked eggs packed with spicy chorizo, melty cheese, and bold seasonings. See more →Ingredients
6 large eggs
4 oz ground chorizo (no sugar added)
½ cup shredded cheddar or Monterey Jack cheese
¼ cup heavy cream or full-fat coconut milk
¼ cup red bell pepper, diced
2 Tbsp onion, finely chopped
1 Tbsp butter or ghee (for greasing)
¼ tsp garlic powder
Salt and pepper, to taste
Optional: sliced jalapeños or chopped cilantro for topping
Macronutrients
(makes 4 servings)
Protein: 17g
Fat: 27g
Carbs: 2 g
Buffalo Chicken Wraps
Spicy buffalo chicken wrapped in crisp lettuce with creamy avocado and a tangy ranch drizzle. See more →Ingredients
6 oz chicken breast, thinly sliced
1 Tbsp butter
1½ tsp smoked paprika
½ tsp garlic powder
¼ tsp cayenne pepper (adjust to spice preference)
Salt and pepper, to taste
1½ Tbsp hot sauce (Frank’s or similar, no sugar)
4 large romaine or butter lettuce leaves
¼ avocado, thinly sliced
1 Tbsp celery, finely chopped
1 Tbsp green onion, finely chopped
2 Tbsp full-fat sour cream
1 tsp lemon juice
1 tsp chopped fresh dill
½ clove garlic, finely grated
Salt and pepper, to taste
Macronutrients
Protein: 53g
Fat: 25g
Carbs: 5g
Feijoada-Inspired Pork Bowl
Slow-cooked pork shoulder with smoky spices and greens, served over garlicky cauliflower rice in a hearty bowl with all the soul of Brazilian feijoada. See more →Ingredients
For the Pork:
8 oz pork shoulder or pork belly, cut into bite-sized pieces
1 Tbsp ghee or butter
1 clove garlic, minced
¼ cup onion, diced
½ tsp smoked paprika
¼ tsp cumin
¼ tsp oregano
¼ tsp chili flakes (optional)
¾ cup beef or chicken broth
Salt and pepper, to taste
For the Cauliflower Rice:
1 cup cauliflower rice
1 clove garlic, minced
1 Tbsp butter or ghee
Salt, to taste
For the Greens:
½ cup collard greens or kale, finely chopped
1 tsp olive oil (finishing only)
Salt and pepper, to taste
Optional Toppings:
Lime wedge
Chopped parsley or cilantro
Fried egg (for extra richness)
Macronutrients
(makes 2 servings)
Protein: 30g
Fat: 38g
Carbs: 4g
Mackerel with Garlic Herb Butter
Mackerel fillets pan-seared and finished with a generous dollop of garlic herb butter. See more →Ingredients
2 mackerel fillets (~5–6 oz each), skin on
Salt and pepper, to taste
1 Tbsp butter or tallow (for searing)
2 Tbsp butter, softened
1 clove garlic, finely minced
1 tsp fresh parsley, chopped
½ tsp fresh dill or thyme (optional)
½ tsp lemon zest
Pinch of salt
Lemon wedges
1 tsp olive oil (cold drizzle)
Extra chopped herbs for garnish
Macronutrients
(makes 2 servings)
Protein: 30g
Fat: 40g
Carbs: 1g
Eggplant Parmesan with Pork Rind Crust
Crispy pork rind–coated eggplant slices layered with sugar-free marinara and gooey melted cheese. See more →Ingredients
1 medium eggplant, sliced into ¼-inch rounds
Salt, for sweating
2 eggs, beaten
1¼ cups crushed pork rinds
½ tsp garlic powder
½ tsp Italian seasoning
1½ Tbsp butter or tallow (for frying)
1 cup sugar-free marinara sauce
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped basil or parsley
Macronutrients
(makes 4 servings)
Protein: 20g
Fat: 17g
Carbs: 4g
Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →Ingredients
For the Broth (Tonkotsu-style):
2 lbs pork neck bones or pork femur bones
1 onion, halved
4 garlic cloves, smashed
1-inch knob ginger, sliced
1 Tbsp apple cider vinegar (to extract minerals)
10 cups water
Salt, to taste
For the Toppings:
6 oz pork belly, sliced
2 eggs (soft-boiled)
½ cup bok choy, halved
¼ cup shiitake mushrooms, sliced
1 green onion, chopped
1 tsp toasted sesame oil (for finishing)
1 tsp coconut aminos or tamari (optional, for salt & depth)
Optional: chili oil or crushed red pepper
Macronutrients
(makes 4 servings)
Protein: 30g
Fat: 26g
Carbs: 2g
Introducing MetFix Spark
Spark is the bridge between learning and doing
Leading with Heart
The Daley Fix with Erin Richter
Mouse study implicates soybean oil in obesity risk
P2-HNF4α Alters Linoleic Acid Metabolism and Mitigates Soybean Oil-Induced Obesity: Role for Oxylipins
Mark Hyman Podcast with Dr. Martin Picard
Restoring the Body’s Energy to Heal from Within
OARS – with Matt Miller
The Art and Science of Uncomfortable Conversations
San Francisco files lawsuit against major food manufacturers
The city argues ultra-processed foods have led to a health care crisis.
The Story of Fran
The birth of the world's greatest workout
Behavior Change Inside Your Affiliate
The Daley Fix with Meghan Russell
The Challenge of Reforming Nutritional Epidemiologic Research
The field routinely produces implausible findings and urgently needs structural reform.
Creamy Dijon Lamb Chops
Seared lamb chops finished with a luscious Dijon mustard cream sauce.
See more →
For time:
25 box jumps
25 toes-to-bars
25 jump-touch burpees
25 push presses
25 hang squat cleans
25 box jumps
25 toes-to-bars
25 jump-touch burpees
25 push presses
25 box jumps
25 toes-to-bars
25 jump-touch burpees
25 box jumps
25 toes-to-bars
25 box jumps
