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 →
Creamy Tuscan Turkey Skillet
Ground turkey in a garlic cream sauce with sun-dried tomatoes, spinach, and Italian herbs. See more →
1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
Advance the load 200 meters*
Visceral Fat: The Hidden Fat That Drives Insulin Resistance
Why the location of body fat matters as much as the amount. See more →
Portobello Mushroom Parmesan
Meaty portobello caps sautéed in butter, layered with sugar-free tomato sauce, melty mozzarella, and parmesan, then baked til golden. See more →
10-minute AMRAP:
Complete as many rounds as possible in 10 minutes of:
10 ring dip
5 left-arm dumbbell push jerks
5 right-arm dumbbell push jerks
10-cal. bike
Ahead of Alzheimer's: Episode 1
Former physician Dr. Brent Beasley shares his journey with early-onset Alzheimer's See more →
Turmeric Chicken Bowl
Golden turmeric-spiced chicken simmered with squash, onions, and garlic in a rich coconut milk sauce, served over buttery cauliflower rice and wilted spinach. See more →
Glioma Cells Depend on Fermentation of Both Glucose and Glutamine
Malignant glioma cells maintain energy production through dual fermentation pathways rather than oxidative phosphorylation. See more →
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →
How Sedentarism Alters Human Bioenergetics
Study reveals widespread impairments in mitochondrial function and metabolic flexibility in inactive adults. See more →
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →
The Layperson's Guide to Hyperlipid
An introduction to the ROS theory of obesity and how mitochondria regulate energy balance. See more →
Mustard Cream Pork Tenderloin
Juicy pork tenderloin roasted with garlic, served with a mustard cream pan sauce and roasted turnips. 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 →1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
Advance the load 200 meters*
*Each round after finishing the squats, unload the barbell and carry it 200 meters away. Then, return to the plates and carry one forward to the barbell. Then, retrieve the second plate, carry it forward and reload the barbell for the next round.
Men use 135 lb. (45-lb barbell + two 45-lb plates)
Women use 95 lb. (45-lb barbell + two 25-lb plates)
10-minute AMRAP:
Complete as many rounds as possible in 10 minutes of:
10 ring dip
5 left-arm dumbbell push jerks
5 right-arm dumbbell push jerks
10-cal. bike
Men use a 70-lb. DB.
Women use a 45-lb. DB.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Thruster 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes.
See more →For time:
Run 1 mile
100 pull-ups
Run 1 mile
Feel free to kip today in order to complete this as fast as possible.
See more →4 rounds for time:
10 strict handstand push-ups
15 toes-to-bar
50 double-unders
Additionally, practice planks for 10 minutes.
See more →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):
Â
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
Creamy Tuscan Turkey Skillet
Ground turkey in a garlic cream sauce with sun-dried tomatoes, spinach, and Italian herbs. See more →Ingredients
8 oz ground turkey
2 garlic cloves
2 Tbsp sun-dried tomatoes, chopped
1 cup spinach
¼ cup heavy cream
1 Tbsp butter
½ tsp Italian seasoning
Macronutrients
(per serving, makes 2)
Protein: 24g
Fat: 25g
Carbs: 7g
Portobello Mushroom Parmesan
Meaty portobello caps sautéed in butter, layered with sugar-free tomato sauce, melty mozzarella, and parmesan, then baked til golden. See more →Ingredients
4 large portobello mushroom caps, stems and gills removed
2 Tbsp butter (for sautéing)
Salt & pepper, to taste
½ tsp garlic powder
1 cup shredded mozzarella cheese
¼ cup grated parmesan cheese
1 cup sugar-free marinara sauce (or crushed tomatoes seasoned with herbs)
1 tsp dried oregano or Italian seasoning
1 tsp olive oil (optional, finishing drizzle)
Optional garnish: chopped fresh basil or parsley
Macronutrients
(per serving, makes 2)
Protein: 22g
Fat: 28g
Carbs: 14g
Turmeric Chicken Bowl
Golden turmeric-spiced chicken simmered with squash, onions, and garlic in a rich coconut milk sauce, served over buttery cauliflower rice and wilted spinach. See more →Ingredients
For the Chicken Skillet:
1.5 lbs boneless, skinless chicken thighs, cut into large chunks
2 Tbsp butter or tallow (for cooking)
1 tsp turmeric
½ tsp ground ginger
½ tsp cumin
Salt & pepper, to taste
1 small yellow onion, sliced
2 garlic cloves, minced
1½ cups yellow squash or zucchini, sliced into half-moons
2 cups fresh spinach
â…” cup full-fat coconut milk (canned, unsweetened)
1 Tbsp lemon juice (optional, for balance)
For the Cauliflower Rice:
2 cups cauliflower rice (fresh or frozen)
1 Tbsp butter
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (for drizzle, off heat only)
Fresh cilantro or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 32g
Fat: 33g
Carbs: 8g
White Fish Chowder
A rich, creamy chowder made with white fish, crisp bacon, and aromatic fennel. See more →Ingredients
6 oz cod or halibut, cubed
2 slices bacon
½ bulb fennel, chopped
¼ cup celery, diced
¼ cup onion, diced
1 cup unsweetened almond milk
¼ cup heavy cream
1 Tbsp butter
Macronutrients
(per serving, makes 1)
Protein: 38g
Fat: 32g
Carbs: 7g
Baked Spaghetti with Zoodles
A cheesy, oven-baked spaghetti casserole made with savory meat sauce, spiralized zucchini noodles, and gooey melted cheese. See more →Ingredients
For the Meat Sauce:
1 lb ground beef (or half beef, half Italian sausage)
2 cloves garlic, minced
½ small onion, finely chopped
1½ cups crushed tomatoes (no sugar added)
1 tsp dried oregano
½ tsp dried basil
½ tsp paprika
Salt & pepper, to taste
1 Tbsp butter (for cooking)
For the Zoodle Base:
3 medium zucchini, spiralized into zoodles
½ tsp salt (to draw out moisture)
1 Tbsp butter (for sautéing)
For the Cheese Topping:
1 cup shredded mozzarella
¼ cup grated parmesan
½ cup ricotta or cottage cheese (optional, for layering)
Optional Finishing:
1 tsp olive oil (drizzled after baking)
Fresh basil or parsley for garnish
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 31g
Carbs: 9g
Mustard Cream Pork Tenderloin
Juicy pork tenderloin roasted with garlic, served with a mustard cream pan sauce and roasted turnips. See more →Ingredients
8 oz pork tenderloin
1 Tbsp butter (for searing)
2 garlic cloves, smashed
½ tsp thyme
¼ cup heavy cream
1 Tbsp Dijon mustard
1 cup turnips, cubed
1 Tbsp tallow (for roasting)
Salt & pepper
Macronutrients
(per serving, makes 1)
Protein: 50g
Fat: 40g
Carbs: 7g
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.
Visceral Fat: The Hidden Fat That Drives Insulin Resistance
Why the location of body fat matters as much as the amount.
Ahead of Alzheimer's: Episode 1
Former physician Dr. Brent Beasley shares his journey with early-onset Alzheimer's
Glioma Cells Depend on Fermentation of Both Glucose and Glutamine
Malignant glioma cells maintain energy production through dual fermentation pathways rather than oxidative phosphorylation.
How Sedentarism Alters Human Bioenergetics
Study reveals widespread impairments in mitochondrial function and metabolic flexibility in inactive adults.
The Layperson's Guide to Hyperlipid
An introduction to the ROS theory of obesity and how mitochondria regulate energy balance.
No Raw Data, No Science
Another possible source of the reproducibility crisis.
White Chicken Chili
A creamy, hearty white chili made with chicken, green chiles, and spices and no beans.
See more →
How much Medical Science Fraud is out there?
Vinay Prasad argues that scientific fraud is a systemic problem.
See more →
