Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more →
Nutritional Ketosis and Cardiovascular Risk in Type 2 Diabetes
One year of carbohydrate restriction improved most measured cardiovascular risk factors See more →
Philly Cheesesteak Skillet
Thinly sliced beef sautéed with onions and bell peppers in butter, smothered in melted provolone and served skillet-style. See more →
10-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
200-meter run
10 handstand push-ups
Effects Of Exercise During Pregnancy On Mode Of Delivery
A meta-analysis of randomized controlled trials See more →
Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →
The Deadlift
The deadlift imparts quick and prominent athletic advantage like no other exercise See more →
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
400-meter run
10 strict pull-ups
FDA approves Abbott’s Libre Duo 10 Day dual glucose-ketone monitor
A new device could make the Glucose Ketone Index far easier to track See more →
Spicy Ginger & Lime Chicken Stir-Fry
This stir-fry offers a perfect balance of spicy, tangy, and savory flavors, with a hint of sweetness from the coconut oil. See more →
Thai Steak Salad with Spicy Lime Dressing
Seared steak served over crisp greens and fresh herbs, tossed in a tangy, spicy lime dressing for a bold and refreshing meal. See more →
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Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing. See more →
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BBQ Brisket
Slow-cooked beef brisket rubbed with smoky spices, basted with butter, and finished with a tangy low-carb BBQ glaze. See more →
Could Intermittent Fasting Reduce Rates of Cancer
What the evidence actually tells us about intermittent fasting, energy restriction, and cancer See more →
Cheddar Broccoli Chicken Skillet With Bell Peppers
A rich, cheesy sauce over tender chicken breast and fresh vegetables. See more →
The Rise and Fall of Peer Review
Why the greatest scientific experiment in history failed, and why that's a great thing See more →
For load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice planks for 15 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →10-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
200-meter run
10 handstand push-ups
If needed, pick a modification for the HSPU that still gets you inverted.
See more →3 rounds for time:
20 bodyweight deadlifts
40 box jumps
Men jump a 24" box.
Women jump a 20" box.
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
400-meter run
10 strict pull-ups
If you can't do 10 strict pull-ups when fresh, pick an assisted variant that still requires strict pulling. Don't do 10 kipping pull-ups.
See more →Rest
Rest day
For load:
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Additionally, stretch for 10 minutes.
See more →10 rounds of:
1 minute row sprint
1 minute row recovery
Go 95% on your first sprint then try to match that number in subsequent rounds. Stay on the rower for the full 20 minutes, but row easy for the recovery intervals.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, practice handstand walking for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Cheesy Spinach and Artichoke Stuffed Peppers
Stuffed peppers filled with cheesy spinach, artichokes, and seasoned beef See more →Ingredients
2 medium bell peppers, halved and seeded
½ lb ground beef
½ Tbsp butter or beef tallow (for cooking)
1 cup fresh spinach, chopped
½ cup artichoke hearts, chopped (preferably marinated, drained)
2 oz cream cheese, softened
¼ cup shredded mozzarella cheese
1 small onion, finely chopped
1 clove garlic, minced
¼ tsp coarse sea salt
¼ tsp cracked black pepper
½ tsp dried Italian herbs (optional)
½ Tbsp extra virgin olive oil (for finishing)
Fresh parsley or basil, chopped (for garnish)
Macronutrients
Protein: 65g
Fat: 70g
Carbs: 25g
Almond Crusted Chicken
Oven-baked almond Parmesan crusted chicken breast, served with a side of roasted vegetables. See more →Ingredients:
4 oz chicken breast
2 Tbsp sour cream
2 Tbsp almond flour
2 Tbsp Parmesan cheese, grated
¼ tsp garlic powder
¼ tsp paprika
Salt and pepper, to taste
½ Tbsp fresh parsley, chopped (for garnish)
Nutrition Facts:
Protein: 25g
Fat: 15g
Carbs: 2.5g
Philly Cheesesteak Skillet
Thinly sliced beef sautéed with onions and bell peppers in butter, smothered in melted provolone and served skillet-style. See more →Ingredients
1 lb ribeye or sirloin steak, very thinly sliced (freeze slightly for easier slicing)
2 Tbsp butter (for cooking)
½ large yellow onion, thinly sliced
½ green bell pepper, thinly sliced
½ red bell pepper, thinly sliced
2 cloves garlic, minced
1 tsp Worcestershire sauce (optional, check for sugar-free)
1 tsp paprika
Salt & black pepper, to taste
4 oz provolone cheese, sliced or shredded
Optional: 1 tsp olive oil (for finishing), chopped parsley for garnish
Macronutrients
(per serving, makes 2)
Protein: 48g
Fat: 45g
Carbs: 7g
Creamy Chicken Thighs with Bacon
Golden seared chicken thighs in a bacon-infused cream sauce with mushrooms and wilted spinach. See more →Ingredients
2 bone-in chicken thighs
2 slices bacon, chopped
½ cup mushrooms, sliced
1 cup spinach
¼ cup heavy cream
1 Tbsp butter
Salt, pepper, paprika to taste
Macronutrients
(per serving, makes 1)
Protein: 46g
Fat: 45g
Carbs: 5g
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →Ingredients
1 lb sirloin or ribeye steak, thinly sliced against the grain
Salt & pepper, to taste
1 tsp garlic powder
1 Tbsp butter (for searing)
For the Sauce:
1 Tbsp butter
2 cloves garlic, minced
½ cup heavy cream
1½ Tbsp prepared horseradish (sugar-free)
1 tsp Dijon mustard (optional)
1 tsp fresh thyme or ½ tsp dried
Salt & black pepper, to taste
Optional Add-ons:
2 Tbsp chopped parsley (for garnish)
1 tsp olive oil (for finishing — off heat only)
Serve over: cauliflower mash, sautéed spinach, or roasted radishes
Macronutrients
(per serving, makes 3)
Protein: 40g
Fat: 38g
Carbs: 3g
Spicy Ginger & Lime Chicken Stir-Fry
This stir-fry offers a perfect balance of spicy, tangy, and savory flavors, with a hint of sweetness from the coconut oil. See more →Ingredients
6 oz chicken breast, sliced
2 Tbsp coconut oil
4 tsp red bell pepper, diced
¼ cup green bell pepper, diced
¼ cup of snap peas
1 carrot, chopped
1 clove garlic, minced
1 Tbsp ginger, peeled, minced
¼ cup red chili pepper
½ oz lime juice
½ tsp lime zest
¼ cup cilantro, chopped
1 Tbsp soy sauce, tamari
Salt and pepper to taste
Macronutrients
Protein: 40g
Fat: 43g
Carbs: 17g
Thai Steak Salad with Spicy Lime Dressing
Seared steak served over crisp greens and fresh herbs, tossed in a tangy, spicy lime dressing for a bold and refreshing meal. See more →Ingredients
6 oz flank ribeye or sirloin
Salt and pepper, to taste
1 tsp butter (for cooking steak)
1 cup mixed greens or chopped romaine
¼ cup sliced cucumber
2 Tbsp sliced red onion
1 Tbsp chopped fresh cilantro
1 Tbsp chopped fresh basil
For the Spicy Lime Dressing:
1 Tbsp white vinegar
1 Tbsp lime juice
1 Tbsp soy sauce (or coconut aminos)
½ tsp chili flakes (or more to taste)
½ tsp minced garlic
Macronutrients
Protein: 42g
Fat: 28g
Carbs: 4g
Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing. See more →Ingredients
2 duck legs confit (store-bought or pre-cooked)
2 Tbsp duck fat, butter, or tallow (for crisping)
4 cups mixed greens (arugula, spinach, or romaine)
½ cup cherry tomatoes, halved
¼ cup crumbled goat cheese or blue cheese
2 Tbsp chopped walnuts or pecans (optional)
Salt and black pepper, to taste
For the Warm Garlic Butter Dressing:
3 Tbsp butter
1 clove garlic, minced
1 tsp Dijon mustard
1 Tbsp lemon juice
Salt and pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 41g
Fat: 55g
Carbs: 5g
BBQ Brisket
Slow-cooked beef brisket rubbed with smoky spices, basted with butter, and finished with a tangy low-carb BBQ glaze. See more →Ingredients
For the Brisket:
4–5 lbs beef brisket, trimmed
3 Tbsp olive oil or tallow
2 Tbsp smoked paprika
1 Tbsp garlic powder
1 Tbsp onion powder
1 Tbsp chili powder
2 tsp ground cumin
1 tsp cayenne pepper (optional, for heat)
1 Tbsp salt
2 tsp black pepper
For Basting:
4 Tbsp butter, melted
½ cup beef broth (unsalted)
For the BBQ Glaze:
½ cup sugar-free ketchup
2 Tbsp apple cider vinegar
2 Tbsp Worcestershire sauce
1 Tbsp Dijon mustard
1 tsp smoked paprika
½ tsp garlic powder
Salt and pepper, to taste
Optional Garnish:
Fresh parsley, chopped
Extra BBQ glaze on the side
Macronutrients
(per serving, serves 8)
Protein: 46g
Fat: 42g
Carbs: 3g
Cheddar Broccoli Chicken Skillet With Bell Peppers
A rich, cheesy sauce over tender chicken breast and fresh vegetables. See more →Ingredients:
2½ oz chicken breast (cubed or sliced)
½ cup broccoli florets
½ cup cauliflower florets
1 oz cheddar cheese (shredded)
2 Tbsp red bell pepper (sliced or diced)
1 Tbsp scallions (chopped)
2 tsp butter (or olive oil)
2 Tbsp cream (heavy cream or half-and-half)
Salt and pepper to taste
Macronutrients:
Protein: 32g
Fat: 31g
Carbs: 7g
How Mitochondria Control Your Metabolism
Dr. Jared Rutter on how cells allocate energy
Nutritional Ketosis and Cardiovascular Risk in Type 2 Diabetes
One year of carbohydrate restriction improved most measured cardiovascular risk factors
Effects Of Exercise During Pregnancy On Mode Of Delivery
A meta-analysis of randomized controlled trials
The Deadlift
The deadlift imparts quick and prominent athletic advantage like no other exercise
FDA approves Abbott’s Libre Duo 10 Day dual glucose-ketone monitor
A new device could make the Glucose Ketone Index far easier to track
Rare Disease, Real Kid
Can open science and AI help solve an ultra-rare disease?
Emily Kaplan and Thomas Seyfried on Rethinking Cancer
Metabolic therapies, mitochondrial dysfunction, and what’s holding back progress
Tech News You Probably Missed
ChatGPT, surveillance cameras, hackers, and living computers
Could Intermittent Fasting Reduce Rates of Cancer
What the evidence actually tells us about intermittent fasting, energy restriction, and cancer
The Rise and Fall of Peer Review
Why the greatest scientific experiment in history failed, and why that's a great thing
Ginger Butter Salmon with Sesame and Garlic Broccoli
Salmon fillets steamed in foil with butter, soy, ginger, and garlic, then finished with sesame seeds and scallions—served with tender garlicky broccoli.
See more →
