Swedish Meatballs
Pan-seared meatballs in a rich, buttery cream sauce — this take on the Swedish classic skips the breadcrumbs but keeps all the comforting flavor. See more →
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Paprika Chicken with Cauliflower
Chicken thighs simmered in a smoky Hungarian paprika sauce, served over buttery cauliflower florets. See more →
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Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →
7 rounds for reps:
Dumbbell push press for 45 seconds
Rest 15 seconds
Box jump for 45 seconds
Rest 15 seconds
How Clean Is Your Bathroom?
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Spinach Artichoke Chicken Dip
A rich, cheesy spinach and artichoke dip loaded with shredded chicken, topped with golden bubbly cheese and served warm with crisp veggies for dipping. See more →
Halloumi & Roasted Veggie Bake
A savory bake featuring golden halloumi with roasted tomatoes, bell peppers, and onions, brightened with fresh lemon and finished with a drizzle of olive oil. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 L pull-ups
10 ring dips
20 single-leg squats
Will Subtracting Additives Equal Better Health?
Why removing additives helps—but real food still matters more See more →
Beet, Squash & Chicken Bowl
A warm, hearty bowl of roasted squash and beets, topped with balsamic-glazed chicken and crunchy pistachios, finished with a drizzle of olive oil. See more →
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Bacon-Wrapped Jalapeño Poppers
Crispy bacon-wrapped jalapeños stuffed with creamy, cheesy filling—the perfect smoky, spicy appetizer or snack. See more →
The ‘SMILES’ Trial
A small but well-controlled trial suggests improving diet quality can significantly reduce depression symptoms See more →
Italian Wedding Soup
A comforting, savory soup with tender meatballs, fresh spinach, and a rich broth—simple, hearty, and full of flavor. See more →
Sugar industry secretly paid for favorable Harvard research
Uncovered documents show how industry funding shaped early research blaming fat—not sugar—for heart disease See more →
Brazilian Chicken Coxinha Cups
A creamy, savory chicken filling baked inside buttery almond-flour cups—a take on Brazil’s favorite street snack. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
15 push-ups
25-cal. bike
Insulin-stimulated leptin secretion requires calcium and PI3K/Akt activation
How insulin controls leptin release from fat cells See more →
Butter-Lemon Salmon with Capers
Seared salmon finished in a rich butter-lemon sauce with capers—a simple, and elegant meal. See more →
National War College Speech: Part 2
Coach explains a measurable, scientific definition of fitness See more →
For load:
Deadlift 7-7-7-7-7 reps
Additionally, accumulate 3 minutes of an L-sit hold.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →7 rounds for reps:
Dumbbell push press for 45 seconds
Rest 15 seconds
Box jump for 45 seconds
Rest 15 seconds
Men use 70-lb DBs and jump a 30” box.
Women use 50-lb DBs and jump a 24” box.
3 rounds for time:
21 power cleans
Run 400 meters
Men use 135 lb.
Women use 95 lb.
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 L pull-ups
10 ring dips
20 single-leg squats
Keep the pull-ups and dips as strict as possible for as long as possible.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Front squat 10-10-10-10-10 reps
Additionally, stretch for 20 minutes.
See more →3 rounds for time:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Compare to 250330.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
15 push-ups
25-cal. bike
For the pull-over, start from a hang on the bar, pull the hips to the bar while inverting, and continue the rotation until you arrive in a support on top of the bar.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Swedish Meatballs
Pan-seared meatballs in a rich, buttery cream sauce — this take on the Swedish classic skips the breadcrumbs but keeps all the comforting flavor. See more →Ingredients
For the Meatballs:
8 oz ground beef (or a mix of beef and pork)
1 egg
1 Tbsp grated Parmesan cheese (optional binder)
1 tsp onion powder
½ tsp garlic powder
½ tsp allspice
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or tallow (for searing)
For the Sauce:
2 Tbsp butter or tallow
¼ cup beef broth
¼ cup heavy cream
1 tsp Dijon mustard
Salt and pepper, to taste
To Finish:
1 tsp olive oil (for finishing)
Optional: chopped parsley for garnish
Macronutrients
(makes 1 serving)
Protein: 50g
Fat: 55g
Carbs: 4g
Paprika Chicken with Cauliflower
Chicken thighs simmered in a smoky Hungarian paprika sauce, served over buttery cauliflower florets. See more →Ingredients
6 oz boneless, skin-on chicken thighs
1½ Tbsp butter or tallow (for searing and cooking)
½ cup cauliflower florets
¼ cup onion, finely chopped
1 clove garlic, minced
1 tsp Hungarian sweet paprika (or smoked paprika)
2 Tbsp sour cream (full-fat)
¼ cup chicken broth
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Optional garnish: chopped parsley or extra paprika dusting
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 40g
Carbs: 6g
Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →Ingredients
6 oz flank steak or sirloin, thinly sliced against the grain
1½ Tbsp butter or tallow (for cooking)
½ cup red bell pepper, sliced
½ cup green bell pepper, sliced
1 small shallot, thinly sliced
1 clove garlic, minced
1 tsp fresh ginger, grated
½ tsp crushed Szechuan peppercorns (adjust to heat tolerance)
1 tsp chili garlic paste or chili flakes (optional, to taste)
1 Tbsp coconut aminos (optional, low-carb umami)
Salt, to taste
1 tsp olive oil (for finishing)
Optional garnish: sliced scallions or toasted sesame seeds
Macronutrients
(makes 1 serving)
Protein: 44g
Fat: 36g
Carbs: 6g
Spinach Artichoke Chicken Dip
A rich, cheesy spinach and artichoke dip loaded with shredded chicken, topped with golden bubbly cheese and served warm with crisp veggies for dipping. See more →Ingredients
6 oz cooked chicken breast or thigh, shredded
1 Tbsp butter or tallow
1 cup spinach (fresh or frozen, squeezed dry)
½ cup artichoke hearts, chopped
¼ cup cream cheese
¼ cup sour cream
¼ cup shredded mozzarella cheese (plus 2 Tbsp for topping)
2 Tbsp grated Parmesan (plus 1 Tbsp for topping)
1 garlic clove, minced
Salt and pepper, to taste
1 tsp olive oil (for finishing)
For Veggie Dipper:
½ cup cucumber slices
½ cup celery sticks
½ cup bell pepper strips
½ cup raw zucchini rounds
Macronutrients
(makes 2 servings)
Protein: 34g
Fat: 36g
Carbs: 9g
Halloumi & Roasted Veggie Bake
A savory bake featuring golden halloumi with roasted tomatoes, bell peppers, and onions, brightened with fresh lemon and finished with a drizzle of olive oil. See more →Ingredients
5 oz halloumi cheese, sliced
½ cup cherry tomatoes, halved
½ cup red bell pepper, chopped
¼ cup red onion, thinly sliced
1 Tbsp butter or tallow (for roasting)
1 tsp dried oregano or thyme
1 tsp paprika
Zest of ½ lemon
1 tsp lemon juice (optional, for brightness)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Lemon wedges, for serving
Macronutrients
(makes 1 serving)
Protein: 25g
Fat: 35g
Carbs: 8g
Beet, Squash & Chicken Bowl
A warm, hearty bowl of roasted squash and beets, topped with balsamic-glazed chicken and crunchy pistachios, finished with a drizzle of olive oil. See more →Ingredients
6 oz boneless, skin-on chicken thighs
½ cup yellow squash, diced
½ cup red beets, peeled and cubed
1 Tbsp butter or tallow (for roasting)
1 Tbsp butter (for cooking chicken)
1 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 garlic clove, minced
2 Tbsp shelled pistachios, chopped
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 40g
Carbs: 12g
Bacon-Wrapped Jalapeño Poppers
Crispy bacon-wrapped jalapeños stuffed with creamy, cheesy filling—the perfect smoky, spicy appetizer or snack. See more →Ingredients
8 jalapeños, halved lengthwise and seeds removed
8 slices bacon
4 oz cream cheese, softened
½ cup shredded cheddar or Monterey Jack cheese
1 clove garlic, minced (optional)
¼ tsp smoked paprika
Salt and black pepper, to taste
Toothpicks (to secure the bacon, if needed)
Macronutrients
(per serving, 2 poppers — serves 4)
Protein: 14g
Fat: 22g
Carbs: 3g
Italian Wedding Soup
A comforting, savory soup with tender meatballs, fresh spinach, and a rich broth—simple, hearty, and full of flavor. See more →Ingredients
For the Meatballs:
1 lb ground beef or turkey
¼ cup grated Parmesan
1 egg
1 clove garlic, minced
Salt and black pepper, to taste
For the Soup:
1 Tbsp butter or tallow
4 cups chicken broth
2 cups fresh spinach
½ cup diced celery
¼ tsp dried oregano
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 8g
Carbs: 3g
Brazilian Chicken Coxinha Cups
A creamy, savory chicken filling baked inside buttery almond-flour cups—a take on Brazil’s favorite street snack. See more →Ingredients
For the Filling:
1 lb cooked chicken breast, shredded
2 Tbsp butter or tallow
2 cloves garlic, minced
¼ small onion, finely diced
2 oz cream cheese
¼ cup heavy cream
¼ cup grated Parmesan cheese
2 Tbsp chopped parsley
Salt and black pepper, to taste
For the Cups:
1 ½ cups almond flour
½ cup shredded mozzarella cheese
2 large eggs
1 Tbsp melted butter
Pinch of salt
Macronutrients
(per serving, makes 6)
Protein: 26g
Fat: 28g
Carbs: 5g
Butter-Lemon Salmon with Capers
Seared salmon finished in a rich butter-lemon sauce with capers—a simple, and elegant meal. See more →Ingredients
4 salmon fillets (about 6 oz each)
2 Tbsp butter or tallow (for searing)
2 Tbsp butter (for sauce)
2 cloves garlic, minced
2 Tbsp lemon juice (freshly squeezed)
1 Tbsp capers, drained
Salt and black pepper, to taste
Lemon wedges and chopped parsley (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 34g
Carbs: 2g
Publication Bias, "Hyperpalatable" debate & GLP-1 Myths
Part 2 of Gary Taubes on The Feldman Protocol podcast
Is The Viral "Let's Buy Spirit Airlines" Campaign a Scam?
How to actually fact-check TikTok/Instagram campaigns in 2026
How Clean Is Your Bathroom?
Why caring about the details reflects the quality of coaching
Bad Science, Lost Knowledge & Funding Bias
Gary Taubes on The Feldman Protocol podcast
Will Subtracting Additives Equal Better Health?
Why removing additives helps—but real food still matters more
ChatGPT is Banned from Saying "Goblins"
The weird story of how OpenAI accidentally trained its chatbot to obsess over mythical creatures and what it teaches us about AI literacy
The ‘SMILES’ Trial
A small but well-controlled trial suggests improving diet quality can significantly reduce depression symptoms
Sugar industry secretly paid for favorable Harvard research
Uncovered documents show how industry funding shaped early research blaming fat—not sugar—for heart disease
Insulin-stimulated leptin secretion requires calcium and PI3K/Akt activation
How insulin controls leptin release from fat cells
National War College Speech: Part 2
Coach explains a measurable, scientific definition of fitness
Duck Egg Omelette
Rich duck egg omelette folded around sautéed mushrooms, thyme, and nutty Gruyère cheese.
See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
30-second plank hold on rings
Bike 15 calories
30-second hanging L-sit
Bike 15 calories
Sami Inkinen on Reversing Metabolic Disease
Virta Health founder explains how nutrition, metabolic health, and behavior change may reverse type 2 diabetes at scale
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