Cheesy Egg Muffins with Sausage & Spinach
Savory egg muffins packed with ground sausage, wilted spinach, and melty cheese. See more →
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →
Fructose restriction and metabolic syndrome
Cutting sugar alone—without reducing total carbs—can rapidly reverse metabolic dysfunction See more →
Cheddar Jalapeño Egg Bake
A fluffy baked egg dish loaded with sharp cheddar, spicy jalapeños, and rich cream. See more →
Bacon-Wrapped Jalapeño Chicken Bombs
Chicken stuffed with spicy jalapeños and melty cheese, wrapped in crispy bacon for the ultimate flavor explosion. See more →
Five 3-minute rounds
Row 500 meters
Max reps of ¾ bodyweight overhead squats
Rest 2 minutes between rounds.
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 →
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 →
3 rounds for time:
Run 800 meters
Rest 2 minutes
Additionally, practice controlled descents from a handstand for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 3-3-3-3-3-3-3 reps
As either warm-up or cool-down, get on a bike and ride hard for one minute, then easy for one minute for 10 minutes.
See more →Five 3-minute rounds
Row 500 meters
Max reps of ¾ bodyweight overhead squats
Rest 2 minutes between rounds.
Each round you’re trying for as many OHS as possible before the 3-minute mark, after completing a 500-m row. Adjust the distance of the row if you can’t finish that portion in under 2 minutes.
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 →Cheesy Egg Muffins with Sausage & Spinach
Savory egg muffins packed with ground sausage, wilted spinach, and melty cheese. See more →Ingredients
6 large eggs
4 oz ground pork sausage (sugar-free, nitrate-free)
½ cup spinach, chopped
¼ cup shredded cheddar or goat cheese (or dairy-free cheese, if paleo strict)
1 Tbsp butter or ghee (for cooking)
¼ tsp garlic powder
Salt and pepper, to taste
Optional: 1 Tbsp chopped chives or parsley for garnish
Macronutrients
(per 2 muffins, makes 6)
Protein: 24g
Fat: 27g
Carbs: 2g
Creamy Lobster Bisque
A velvety, luxurious soup made with lobster meat, aromatics, and a rich cream base. See more →Ingredients
2 Tbsp butter or tallow (for sautéing)
½ lb cooked lobster meat (claw and tail), chopped
Salt and pepper, to taste
½ cup chopped celery
¼ cup chopped onion
1 clove garlic, minced
½ tsp smoked paprika
½ tsp thyme (dried or fresh)
¼ tsp cayenne pepper (optional, for heat)
1½ cups seafood stock or chicken broth (no sugar added)
½ cup heavy cream
¼ cup cream cheese
1 Tbsp tomato paste (no sugar added)
1 tsp lemon juice
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped chives or parsley, lemon zest
Macronutrients (whole batch)
Protein: 108g
Fat: 136g
Carbs: 16g
Cheddar Jalapeño Egg Bake
A fluffy baked egg dish loaded with sharp cheddar, spicy jalapeños, and rich cream. See more →Ingredients
6 large eggs
½ cup shredded sharp cheddar cheese
¼ cup full-fat sour cream or heavy cream
1 jalapeño, thinly sliced (seeds removed for less heat)
2 Tbsp chopped green onions or chives
¼ tsp garlic powder
Salt and pepper, to taste
1 Tbsp butter or ghee (for greasing)
2 oz cooked bacon or sausage crumbles
2 Tbsp chopped cilantro
Macronutrients (per serving, makes 4)
Protein: 19g
Fat: 29g
Carbs: 3g
Bacon-Wrapped Jalapeño Chicken Bombs
Chicken stuffed with spicy jalapeños and melty cheese, wrapped in crispy bacon for the ultimate flavor explosion. See more →Ingredients
2 chicken breasts (about 6 oz each), cut in half lengthwise (for 4 pieces)
2 jalapeños, halved, seeds removed
4 Tbsp cream cheese or goat cheese (room temp)
¼ cup shredded cheddar or mozzarella (optional)
4 slices thick-cut bacon
½ tsp garlic powder
¼ tsp smoked paprika
Salt and pepper, to taste
Toothpicks, for securing
Macronutrients (per bomb, makes 4):
Protein: 35g
Fat: 29g
Carbs: 2g
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
Rope to Success
Buddy Lee’s Jump Rope Method and its Global Impact
Fructose restriction and metabolic syndrome
Cutting sugar alone—without reducing total carbs—can rapidly reverse metabolic dysfunction
New YouTube Live Show
Trust Issues, Episode 1
Citizen Podcast Ep. 327
Emily Kaplan joins Dan Hollaway
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
Crab-Stuffed Avocados
Creamy avocados filled with a rich crab salad flavored with lemon, Dijon, and herbs.
See more →
